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8 Ways to Overcome Neck Pain Due to Too Long in Front of the Computer

For those of you who work at the computer every day for a long time, the neck pain may be familiar. This condition can certainly disrupt comfort. Find out how to overcome and prevent what you can do.

Neck pain from too long a computer is usually triggered by poor sitting posture, lack of active movement in the neck muscles, stress, errors when moving the neck, or injury to the neck muscles.

Various Ways to Overcome Neck Pain

There are several ways you can deal with neck pain, namely:

1. Adjust the sitting position

The first thing you can do to deal with neck pain is to adjust your sitting position while working. The distance you sit with a computer may not be too far or too close. Try to distance your eyes from the computer screen to about one arm.

2. Stretch the neck muscles

Work that is piling up is no reason to focus too much on the computer screen and doesn't stretch at all, you know. While working, occasionally you can stretch your neck muscles to deal with a painful neck.

3. Avoid stress

Not infrequently the work that is approaching a deadline or a small dispute with a colleague makes you stressful. Well, stress can increase the risk of neck muscle tension, causing neck pain.

To avoid stress in the office, you can listen to your favorite music, do light meditation, or just take a short walk around the office.

4. Compress with cold water

If possible, you can compress the stiff neck with cold water for 20 minutes. Cold compresses are useful for reducing inflammation and relieving neck pain. In addition, you can also take a warm bath.

5. Quality sleep

After tired of working all day, don't forget to get quality sleep. For restoring energy, getting quality sleep is also useful for treating neck pain.

To deal with neck pain, you can sleep on one side, and support your neck with a pillow. You also have enough time to sleep, at least 6-8 hours of sleep per day.

6. Increase magnesium intake

Magnesium can calm muscles and contractions so that it is likely to help you treat neck pain. Consume fruits, vegetables, nuts, soy products and wheat. In addition, because magnesium can absorb on the skin, bathing with epsom salts can also help with pain.

Read Also : 8 Foods that Contain High Magnesium

7. Swim

Swimming can overcome neck pain, especially reducing inflammation and relaxing tense neck muscles. Check out tips for treating neck pain by swimming:

  • Get into the water around your neck
  • Keep the water in the pool warm
  • Use breaststroke to swim without having to take a breath so it won't hurt your neck.

8. Consumption of drugs

Taking painkillers can also be an option to relieve neck pain. The neck pain reliever that you can take is paracetamol.

But if the pain has spread to the hand, accompanied by headaches, or has been very disturbing activity, do not hesitate to immediately see a doctor.

Ways to Prevent Neck Pain

After neck pain heals, you can prevent it from happening in number of easy ways, namely doing light movements (standing in place, walking or stretching every 30 minutes), limiting cell phone use, and stretching the neck muscles after using a cellphone .

In addition, avoid sleeping on your stomach, because it can make your muscles become tense and painful. It is better to sleep on your side to one side or on your back.

When sleeping, use a pillow just to position your head parallel to your body. Avoid using a pillow that is too high because it will make the neck muscles stretch all night, so you can feel pain when you wake up.

Neck pain due to too long in the front of the computer can interfere with comfort while reducing your work productivity. To overcome and prevent it, do the above methods. If neck pain does not diminish, do not hesitate to see a doctor so that appropriate treatment can be given.



1. Mason, J. M. H. Mayo Clinic (2018). Sitting at Your Desk Doesn’t Have to Be a Pain in The Necks.

2. Healthline (2018). How to prevent and treat a stiff neck: Remedies and Exercises.

3. Harvard Medical School. 6 Ways to Ease Neck Pain.

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