Neck Pain Prevention: Tips for a Pain-Free Workspace

Today’s digital lifestyle requires spending prolonged hours hunched over desks, pecking away at keyboards, and choosing the best background for the upcoming Zoom meeting. The bad news is prolonged sitting can lead to chronic health problems that can cause debilitating neck pain. Get tips for creating a pain-free workspace from our team at Capitol Rehab of Crofton in Crofton, MD.

Effects of Office Work on the Neck Area

Here are some of the effects office work can have on your neck and upper back:

  1. Forward Head Position: Continually leaning forward while completing paperwork and typing on computers can result in an additional strain on the neck and shoulder muscles.
  2. Reduced Blood Flow: Prolonged periods of sitting can lead to reduced blood circulation and decreased oxygen and nutrient supply to neck muscles which can lead to issues with chronic pain.
  3. Limited Range of Motion: Muscles in the neck, back, and shoulders can experience reduced ranges of motion when sitting for long periods. Limited ranges of motion can show up as stiffness and pain in the body.

Tips for Creating a Pain-Free Workspace

Creating a pain-free workspace is important for people working from home and office workers alike. The following are a few tips to help you improve the quality of your workspace to reduce neck pain and stiffness.

Tip #1. - Set Up an Ergonomically-Friendly Workspace

Ensuring that your desk, chair, and computer screen are at the right height to maintain a neutral posture is the first step to resolving issues with debilitating neck pain. Screens should be positioned at eye level to reduce strain on the sensitive neck muscles, ligaments, and tendons. A chiropractor on our team can give you more information about how to properly arrange your workspace to minimize neck pain.

Tip #2. - Take Stretch Breaks at Regular Intervals

Incorporating short stretch breaks into your daily work routine is another way to prevent tense muscles and alleviate neck strain. Simple neck stretches and a few desk exercises can help relieve neck tension and improve mobility.

Our chiropractic care team can provide you with special exercises designed to strengthen your neck to help prevent the pain from returning.

Get Chiropractic Care from a Chiropractor Near You to Help Relieve Neck Pain

Visit your trusted chiropractor in Crofton, MD, to get an assessment and learn about the chiropractic techniques that can help alleviate back neck, shoulder pain, and neck pain. Call us at (410) 451-3561 for neck pain treatment from our team at Capitol Rehab of Crofton. A chiropractor near you is here to help.


Find us on the map

Office Hours

Our Regular Schedule


8:00 am - 12:00 pm

1:00 pm - 7:00 pm


8:00 am - 12:00 pm

1:00 pm - 7:00 pm


8:00 am - 12:00 pm

1:00 pm - 7:00 pm


8:00 am - 12:00 pm

1:00 pm - 7:00 pm


8:00 am - 1:00 pm



9:00 am - 12:00 pm






Reviews By Our Satisfied Patients

  • "Dr. Shaun McClenny was very helpfull with helping me understand my injuries. Each visit I noticed an improvement. I will definitely continue to visit Dr. McClenny if needed in the future."
    Luther F. - Crofton, MD