Neck pain and headaches can result from too much time on computers and especially iPads. The following advice may give you a starting point to reducing this discomfort.
- Set your chair up according to ergonomic principles: shoulders centred over hips, back straight. Don’t allow your shoulders to shrug up, or your chin to jut forward (imagine a piece of tape holding your chin to your adam’s apple)
- Pause breaks: turn your head in each direction as far as it will go, look up to the ceiling and put your chin on your chest 3 times every hour, as well as getting up and moving around.
- Make sure the computer is at eye level whenever possible. If using an iPad, take more regular breaks, and prop it up on a pillow or iPad rest so you are not looking down for long periods.
- Strengthen your deep neck flexors. Research has shown this can reduce headaches caused by neck pain/dysfunction (for more information, go to No. 5).
- Come and have a chat or book an appointment with Andrew or Leslee at Dalkeith Physiotherapy for an individually-tailored treatment program, which may include mobilization, massage, specific exercise, and postural advice.