A stiff neck can make getting through the workday incredibly challenging. Even simple tasks like looking at your computer screen or turning your head to talk to coworkers can be excruciating. Here are some tips to help you power through the workday when dealing with a painful, stiff neck.
Adjust Your Workstation
Minimize strain on your neck by adjusting your workstation setup. Place your computer monitor directly in front of you at eye level to avoid craning your neck up or down. Use a document holder positioned beside your monitor rather than looking down at papers on your desk. Your chair should allow you to sit upright with your feet flat and keep your neck supported.
Take Frequent Breaks
Take a break every 30-60 minutes to get up, stretch and reset your posture. Set reminders to prevent sitting in a strained position for too long. Even just briefly standing up or walking to get water can give your neck muscles a rest. Simple neck stretches can also help relieve tension that builds up.
Limit Phone Time
Extended phone calls can be tough when holding your neck at an odd angle to cradle the phone. Use speakerphone or a headset to keep your neck free whenever possible. Position your phone within easy reach to avoid hunching over to see or touch the screen.
Adjust Your Sleep Setup
Support your neck properly at night to avoid waking up with a stiff neck. Use an ergonomic cervical pillow or roll up a towel to maintain alignment. Avoid sleeping in odd positions that twist your neck. If you wake up with a stiff neck, apply heat before getting ready for work to help loosen it up.
Take Over-the-Counter Medication
Orally administered over-the-counter pain medication like acetaminophen, ibuprofen or naproxen can provide relief from neck stiffness and soreness. Follow dosage instructions carefully and do not exceed daily limits. Topical creams, sprays or patches with lidocaine or menthol may also temporarily numb sore areas.
Apply Cold Therapy
Use an ice or cold gel pack on your neck for 10-15 minutes at a time to reduce inflammation and numb pain. Wrap ice packs in a thin towel rather than applying directly to skin. Schedule cold therapy breaks throughout the day or use a discreet neck wrap if possible. Just be sure to avoid getting too chilled.
Use Proper Ergonomics
Practice good overall posture and ergonomics to avoid neck strain when sitting at a desk. Keep your back supported against your chair rather than slouching forward. Avoid cradling your phone between your shoulder and ear. Take regular breaks from repetitive computer work to change positions.
Ask for Accommodations
If neck pain is severely impacting your ability to work, notify your manager. Temporary workplace accommodations could include using voice-to-text software, scheduling frequent breaks, or permitting occasional telework if your role allows. Most employers want to help valued employees stay productive.
Try Physical Therapy
Ask your doctor for a referral to physical therapy to treat the root cause of your stiff neck. A physical therapist can prescribe specific stretches, exercises, and manual therapy techniques to help improve range of motion and reduce muscle tension. This may help you achieve longer lasting relief.
Use Heat Therapy
Apply heat to your neck during break times to increase blood flow and loosen tense muscles. Microwavable neck wraps, warm compresses, and even handwarmers can provide portable heat. Just be cautious of burns and don’t use while sleepy or impaired. The increased warmth can promote healing.
Get a Massage
Schedule a therapeutic massage to target the muscles causing neck stiffness. A massage therapist can apply trigger point therapy to knots and use massage techniques to increase mobility. Massage may provide temporary relief as well as help address underlying muscle tightness contributing to the issue.
Maintain Proper Posture
Make conscious corrections to your posture throughout the day to avoid slouching over your work. Alignment from head to toe is important – keep your ears over your shoulders and don’t jut your head forward. Use lumbar support for your lower back as well. Keeping good posture reduces strain.
Dealing with neck pain at work can be a challenge. But using therapies, ergonomic adjustments, breaks, and proper body mechanics can help you get through the day more comfortably. Don’t hesitate to seek medical advice if stiffness persists for more than a few days. With some patience and TLC, you’ll get your neck back in working order.
