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Pain just below the neck.
Hi I am 20 years old male. I bought an office chair a week ago. It is with high back and adjustable headrest and armrests. I am sitting on it since 5 last 5 days. But I am having pain in just below the neck in line with the shoulders.
I have attached a pic of the height of chair's headrest. Kindly check it and tell me, is it a good height according to my body?
I will be so thankful for your response.
Answers (10)
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Posture corrections must do neck.and shoulder stretching exercise
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Chiropractic Mobilization will help.
Avoid bending in front. Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily.
Apply Hot Fomentation twice daily.
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Just changing a chair won't help proper ergonomics is really important. Please video consult for complete guidance
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Your neck support should be slightly higher. Make sure your laptop or desktop is in eyesight level.
You should take breaks in between your work for atleast 2 min for every half an hour to forty five minutes.
Next Steps
If you want more clarification you can consult a Physiotherapist online for further evaluation and suggestions.
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Ideally neck/head should be in relaxed position. Yes it is good. Your laptop/desktop position can change your neck posture so adjust accordingly.
Next Steps
Do scapular stabilization and upper back strengthening exercises
Health Tips
Follow 90-90-90 and 20-20-20 rules
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The support of the neck should be slightly more upwards so that you dont have to bend the neck back, it must be comfortable while you sit.
Dont forget to take a break every 30-40mins.
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Ms. Khushbu Singh (PT)
Physiotherapist
8 yrs exp
Ghaziabad
Do posture correction exercises and lifestyle modification.
https://instagram.com/dr.khushboosiingh?utm_medium=copy_link
This link might help you for posture correction.
Next Steps
do some stretchings and posture correction exercises.
Health Tips
go for posture analysis, as we also do the same.
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Ms. Ridhi Katariya
Occupational Therapist
11 yrs exp
Nagpur
As a Trained Ergonomic Professional , I would suggest you to kindly bring your joints at Neutral. Prefer Ergonomic Corrections for the same. Take Frequent rest breaks.
Health Tips
Consult for Further Management
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Dr. Aditi Kulkarni
Physiotherapist
14 yrs exp
Pune
Suggesting to take online office Ergonomic training. Learn correct Posture to use Ergonomic furniture.
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Dr. Jacob Roshan Mathew (PT)
Orthopedic Physiotherapist
21 yrs exp
Bangalore
The curve of the neck rest has to fit to the curve in the neck. So it need to be up slightly more.
Bottom needs to be into the back of chair and break every 40 minutes
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.