The Head and Neck

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With more time spent in sedentary pursuits both at work and during leisure time, and less time being active, postural pain has become more common.

Human beings were not designed to be sedentary, and spending many hours a day sitting at desks staring at computers, followed by evenings slumped in front of the TV, may
lead to neck and back pain.

Pain patterns arising from the neck

• Generalised aching across neck, shoulders and upper back
• Headaches, either at the base of the skull, or radiating into face or behind eyes, sometimes with associated nausea or dizziness
• Pain on one side of neck, with stiffness
• Pain radiating around the shoulder blade
• Pain radiating down arm
• Numbness or tingling feeling in the arm or hand

Causative factors

• Poor posture generally                                               
• Poor office ergonomics
• Poor posture while watching TV or reading
• Poor sleeping position

Poor posture

• Rounded upper back
• Head poking forwards
• Flattened lower back

All constitute poor posture, and can lead to pain from strained ligaments and sore muscles.



Prevention

• Postural awareness training with strengthening of postural support muscles. Clinical Pilates strengthens the “core stabilising” muscles necessary for good posture. Individual sessions with one of our Pilates-trained physiotherapists recommended, as Pilates training needs constant monitoring initially, if it is to be effective in the long term

Poor office ergonomics

• Poor seating with inadequate lower back support, or arms which prevent chair being pulled close to desk. Or good seating but not used correctly
• Working on a lap-top, or desk-top computer with screen below eye-level
• Business travel necessitating lap-top use in poor ergonomic situations
• Keyboard in middle of desk, but screen to one side
• Inability to touch-type, so needing to look constantly down at keyboard
• Placing documents predominantly to one side, when in-putting information into the computer
• Dropping head down to read documents instead of lifting them up to relieve stress on neck
• Cradling the telephone between head and shoulder
• Desk located where need to turn head predominantly to one side to speak to colleagues or clients
• Lengthy meetings necessitating turning head to look at chairperson for long periods

Prevention

• Ergonomically designed seating with adequate lower back support, adjustable in height, with arms also adjustable in height to fit under desk. Sitting back in the chair to ensure good back support while working, and not perching on the edge
• Monitor raised on stand if necessary, to bring screen to eye level. Lap-top stand to support computer so that screen at eye level, with separate keyboard

Ergonomically correct workstation

• Portable lightweight lap-top stand and separate keyboard to bring screen to eye level when traveling or using computer at home

Portable Lap-Top Stand

• If space on desk inadequate for monitor with keyboard in front, use keyboard tray pulling out from under desk
• Touch-typing lessons to avoid having to look constantly at keyboard
• Place documents alternately on one side and then the other for 30 mins.at a time
• When reading documents, either lift them up to read, or use a sloped document holder
• If  job necessitates speaking on the telephone while writing or using computer, use a headset so that hands are free
• If desk unable to be relocated, always turn chair to speak to colleague / client on one side, instead of simply turning head
• In long meetings, turn chair to look at chairperson instead of simply turning head

Poor posture while watching TV or reading

• Slumping on soft sofas or chairs while watching TV or reading with back rounded and head pushed forwards
• Watching TV or reading in bed, with head propped forwards on pillows

Solution

• Sit with back supported, in an upright position. Alternatively lie on side while watching TV. When reading, lift reading material, or place cushions on lap, under reading material, to avoid dropping head too far forwards

Poor sleeping position

• Neck should be supported in a “neutral” position while sleeping i.e. in line with the rest of the spine. Sleeping on the stomach with the head twisted to one side is the worst position, as the neck gradually develops a rotation bias to that side

Correct sleeping position

• Sleeping on the side with no pillow forces the unsupported neck to bend to one side
• Too high pillows when sleeping on back, forcing head forwards

 

Solutions

• Sleep on back or alternate sides, with pillow which fills gap between neck and shoulder. Specially shaped “memory foam” pillows which adjust according to pressure, provide good support whether sleeping on back or side and maintain neck in neutral position. Please ask our staff to demonstrate these. Pillows are available on loan for 2-3 nights on payment of a deposit