1. Keep your head straight
When working at a computer, neck pain can occur because of the position of the head which tends to bend or lean down.
This makes the neck become like a fulcrum for the head. If it's done every day for hours, it's no surprise that your neck will feel stiff and sore.
To prevent a stiff neck hurt, try to place a computer monitor or laptop parallel to your eyes. That way, the neck doesn't need to bend.
If it is not possible to change the height of the table, use additional pads for laptops or computers that are sold in the market.
2. Sit in a relaxed position so the neck is not stiff
In addition to adjusting the position of the screen with your eyes, you also need to find the right sitting position to prevent stiffness in the neck leading to pain.
Poor posture when sitting makes you vulnerable to neck and back pain.
From now on try to sit more relaxed with your back and the back of the chair upright.
Make sure the position of your elbows and hands rests on the table, not hanging. For the position of the feet, try to touch the floor flat.
3. Move your body in the right way
Not only sitting position that often makes your neck hurt. Wrong body movements, especially when taking or lifting heavy objects are also often the trigger.
Usually this happens when you want to take a stack of documents on the bottom side of the chair.
Instead of turning around completely, many people just tilt or rotate their bodies in a position that is not right. As a result, the neck, back and spine are the victims.
The best way to prevent the neck and back of the body from getting hurt is that taking a load from under the chair is getting up and taking it while bending your hips and knees. Don't just turn around.
To lift it from a squat position, make sure to use your knees as a support when you are about to get up (not with your back). Also use your hands to lift weights.
4. Stretch
Even if you work all day, but that doesn't mean you can't move for a while to just stretch, right?
From now on make it a habit to wake up and take a short 30 minute walk if possible to prevent neck strain which leads to pain.
If the stack of work makes you unable to move from the chair try to do some simple stretches while sitting.
For example, with a position like ngulet, pulling your hands up, turning your shoulders, and turning your head slowly clockwise and vice versa.
This is done solely so that you avoid neck and back pain.
5. Drink enough water
Don't just drink after eating. As an office worker who sits a lot and doesn't move much, you must maintain fluid intake. Drinking water helps hydrate the spinal pads as a support for the body.
Spinal pads have a chewy texture that lies between the vertebrae, including the neck. This part of the body consists mainly of water.
For this reason, drinking enough water will make the cushion remain flexible and strong. Ideally, drink no less than eight glasses of water per day.
If you often forget, make reminders for you to drink every 2 hours.