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Steer Clear of Neck and Shoulder Soreness at Work With These Tips

19 April 2021

Do you feel as energized as you did when you first arrived at the office after a long day at your desk? The response is almost certainly no.

I, like many others, spend the majority of my day at a desk, staring at a computer screen. Though it can appear to the untrained eye to be a harmless activity, this form of monotonous — and some would say outrageous — behavior harms the body. 


Sitting for long periods can cause your spine to become sore, rigid, and painful. That's because, while sitting can be soothing, it puts stress on your back and neck muscles and discs. Long periods of sitting at a desk can cause damage to your sciatic nerve and spinal column, as well as your neck and shoulders. Many of us who experience chronic neck and shoulder pain due to our jobs have to deal with it sooner or later. Here are common health risks associated with prolonged sitting:

  • backache and painful shoulders

  • neck pain

  • weak buttocks

  • weak abs

  • legs with poor blood circulation

  • tight hips

  • soft bones

  • pressure on spine

  • disc damage

  • heart disease

  • reduced brain function

What you may need

Ergonomics is the science of people's efficiency in their working environment. In other words, ergonomics is concerned with the position of the body relating to the tools of your trade. That includes a chair, desk, tablet, mouse, and the occasional overpriced cup of coffee. 

Changing your desk layout to encourage healthy posture and improved ergonomic practices could be the most potent method for fighting neck and shoulder pain when working.


When it comes to posture, a chair with a strong back that can support you when your muscles begin to tire is essential. A decent lumbar back support should be flush against the small of your back while seated in an office chair. Many portable lumbar back supports are designed with one end pointing upwards and the other pointing downwards. The back must be flat because this is what gives the lower back strength. The lumbar back support can, in general, hold the spine in a natural position. It shouldn't emphasize the inner curve too much, nor should it feel unsupported.

There are a variety of ergonomic chairs available that are ergonomically sculpted and have lumbar support curvature. One should sit up straight, with the back, neck, and buttocks in alignment, to see if the ergonomic chair is comfortable. Then lean against the seatback all the way. The ergonomic chair should have a natural curve that follows the curve of the lower back.

We recommend Soutien Ergonomic Office Chair by FlexiSpot.The Soutien provides the ultimate seating experience behind your desk, with its 3D lumbar support system, 135° lounge tilt, and 4D adjustable armrests. Adjustable in 4 dimensions, the flexible armrests mold effortlessly to your arms and elbows for supreme comfort. The Soutien Ergonomic Office Chair has an elegantly curved backrest that ergonomically adapts to the neck and spine for complete headrest and lumbar support, with three height adjustment levels and a gentle rebound mechanism. This ergonomic chair by FlexiSpot is made of Italian-imported chenille, and K+R temperature-sensitive material provides optimum ventilation. Protecting the most fragile fabrics and features a best-in-industry Samhongsa Class 4 Gas Lift and certified by TUV/BIFMA/SGS with over 10000+ pressure test cycles means the Soutien can handle whatever you throw at it.

Investing in an ergonomic chair and relearning the fundamentals of proper posture are two ways to reduce the risk of spinal injury caused by sitting all day at work. Strengthening muscles that aren't used, such as the glutes, abdominals, back extensors, and scapular muscles, can help maintain the spine's natural muscular equilibrium and improve posture pain.


Changing your postures every half hour by standing and shifting around for at least a few minutes will keep your spinal joints, muscles, tendons, and ligaments loose and pain-free.

sit-stand desk or a standing desk is one of the easiest ways to smoothly combine operation and job efficiency. Our computer-driven work culture binds staff to their desks, even though most experts suggest having some action every 20-30 minutes, with 20 minutes of standing every hour. Thankfully, desk technology has (literally) risen to the task of keeping workers safe.

Sit-stand desks make it easy to shift from a sitting to a standing position while keeping your laptop in place. Standing while working will help you be more productive and correct your posture. Furthermore, standing burns 30% more calories than sitting, so it's no wonder that sit-stand desks link to weight loss. 

Suppose you're considering a sit-stand desk for your home or office. In that case, FlexiSpot's sit-stand desks or height-adjustable desks deliver the whole sit-stand experience for people who need a larger desktop and are okay with replacing their existing desk. They have three different types of adjustable height standing desks to choose from. Pick from their mechanical, manual, and pneumatic height-adjustable desks to find the best fit for your budget and lifestyle.

Their Comhar All-in-One Standing Desk Wooden Top - 48" W offers the perfect solution for working from home. This revolutionary workstation is such a flexible and functional standing desk that not only helps you be more productive by keeping you from sitting all day, but it also stands out because of its many features and elegant design. It moves from the perfect sitting position to the optimum standing position with the touch of a button, all while holding your monitor, keyboard, and mouse in the most ergonomic positions for productive and efficient work. 

The Comhar takes up very little room on the floor while providing one of the largest desktops available. All you need is a nook, corner, or empty wall to match Comhar and build your own little corner office in the comfort of your own home. 

Other tips

If you don't have a sit-stand desk or are not planning on getting one soon, you can still protect your spine and avoid sitting illness. Check out these tips:

  • Every 30 minutes, set a timer on your machine for a stand-and-stretch break.

  • During your lunch break, go for a quick stroll.

  • Do some work standing at a high table or counter.

  • If working from home, take a quick walk outside with or without a dog.

  • If working from the office, visit a coworker in person as opposed to emailing them. To get some extra moves, you may park your car a little farther away from your office.

The intention is to spend less time sitting during the day. Remember that varying your postures is good for your back and neck, so don't go too far and never sit. The safest way to keep your spine secure and your body healthy—at work and beyond—is to mix sitting, standing, and movement during the day.