Neck pain is a widespread health issue, with one in ten people suffering from recurring pains eventually leading to a chronic problem. Medical experts say that neck and shoulder pain from sitting at a computer is related to bad posture and develops when seated for too long. Neck and shoulder pain from sitting at computer and posture problems are also the results of tilting down constantly to look at your smartphone.

One can resolve this by doing a few simple exercises in your room or even while seated at your desk! Before you get started on these exercises, consider using a heating pad on your neck area for a few minutes. This will help relax tense muscles and reduce physical pain.

Sit correctly

You’ve heard this one before but sitting up with your back straight when seated improves posture and lowers neck pain with best ergonomic chair neck support. We tend to begin slouching over the keyboard and don’t notice this as we carry on working.

Make it a point of correcting your seated posture each time you find yourself slouching down to lower risks of neck and shoulder pain from sitting at the computer.

Shoulder rotation

Rotating your shoulders back several times throughout the day could be helpful. Hold this position for a few seconds, and then relax your shoulders. Do this same move three or four times in one session.

Arm stretch

This next exercise for correcting shoulder and neck pain from sitting at a desk can be done sitting or stretching and can relax tired arms as well. Begin by pulling your arms backward with your fingertips pointing down and rest them on your rear. Then pinch the shoulder blades together and release them after a few seconds. Repeat this at least four times.

Flexing your neck

Sit straight, look forward and then turn your head to the left. Hold this position for three seconds, and then move your head back to the center. Alternate between the left and right side this way at least four times on each side. Then move your head in an up and down pattern in the same way.

Neck tilting

If you can’t turn your neck, then tilt it left and right instead to fix neck and shoulder pain from sitting at the computer. Sit straight and tilt your head to reach your shoulder; try to touch your shoulder with your ear. Hold this position for a few seconds, and then move your head back in a straight position while looking forward. Do the same set of steps with your left side and repeat the entire exercise four times on each side.

Chin drops and raises

Sit straight, place your shoulders back and pull your chin toward your neck. The chin must not go down but inwards towards your neck while you continue looking forward. Hold this position for five seconds and then repeat it ten times. You could even tilt your chin up and then turn your head slightly over to the right while keeping your chin in a lifted position. Hold this for twenty seconds, and then move your chin to the left while keeping your eyes fixed to the ceiling. You are to keep your shoulders fixed and steady while doing this.