The Epidemic of Neck Pain in the Modern Workplace
By Space Coast Daily // November 5, 2023
Neck pain has become an increasingly common affliction for today’s workforce. With the rise of desk jobs and increased time spent hunched over computers and mobile devices, neck and upper back issues are now a top complaint among office workers. Studies estimate that up to 70% of people suffer from neck pain at some point in their lives, with it being one of the three leading causes of disability globally. For office workers in particular, the numbers are startling – research suggests up to 54% experience neck pain symptoms regularly. So what’s behind this modern epidemic of sore, stiff necks?
A Pain in the Neck Caused by Posture
Most neck and upper back pain develops from poor posture habits. The human head weighs around 10-12 pounds on average. When we tilt our heads forward to look at phones or lean over computers, the weight on the spine can skyrocket to over 60 pounds of pressure. Maintaining these awkward postures for prolonged periods strains the muscles and puts excessive load on the cervical vertebrae, discs, and nerves, leading to inflammation, pinched nerves, and debilitating pain.
Other factors contributing to poor posture in offices include lack of lumbar support when sitting, which causes the upper back to hunch and head to jut forward; adjusting monitor height improperly, leading to constant craning of the neck; and tendency to cradle phones between the ear and shoulder during multi-tasking, overstretching neck muscles. Taken together, these postural habits put the neck in misalignment and under extra load throughout the workday.
The Toll of Constant Tech Use
Excessive use of computers, tablets and mobile devices is taking a toll on neck health. We live in an age where many workers are essentially chained to a desk, staring at a screen for 8 hours or more per day. This forces the neck to stay stuck in a “tech neck” posture – chin jutted forward and shoulders hunched as we gaze down at devices in our lap.
When using a phone, the neck has to bend forward an average of 60 degrees to see the screen – double the angle considered safe. As we strain to look down at text and emails, the muscles along the back of the neck tighten and can go into spasm. Prolonged typing and texting also leads to awkward positions that contribute to neck stiffness and rotator cuff issues in the shoulders.
The Dangers of High-Stress Work
Work-related stress is another underrated factor impacting neck discomfort and pain. When we’re anxious or facing deadlines, we carry tension in our neck and shoulders. The muscles get chronically knotted and constricted, which can lead to debilitating myofascial pain syndrome over time.
Highly stressful jobs where workers face unrelenting demands and little control over the work itself have been linked with higher incidence of neck, shoulder and upper back symptoms. The constant state of hypervigilance in stressful work situations prepares the body for “fight or flight”, causing the neck and shoulder muscles to tense up in response. Failing to address chronic work stress and improper ergonomics together is a recipe for neck disaster.
Risk Factors to Be Aware Of
While neck pain can afflict anyone, there are certain risk factors that can make you prone to developing chronic symptoms:
- Older age – neck pain risk increases over 50 due to gradual wear and tear
- Being female – women are more susceptible to certain neck conditions like Fibromyalgia
- Genetics – abnormalities in spine structure may predispose some to disk herniation
- Excess weight – puts more pressure on the cervical spine and muscles
- Autoimmune disorders – can cause inflammation in the neck area
Some jobs where workers have a high prevalence of neck pain include office jobs, manufacturing, construction, healthcare, and dentistry. Neck symptoms are especially common in jobs requiring prolonged phone use or computer work in constrained postures. Those who operate heavy equipment and do repetitive tasks overhead are also vulnerable. Being aware if you fall into any of these high-risk categories is wise to be proactive against neck pain.
Relieving Neck Misery at Work
The good news is there are many steps we can take to prevent and treat aching necks caused by work:
- Maintaining proper upright posture when sitting and using tech
- Ergonomic equipment like curved monitors, keyboard trays, and lumbar cushions
- Frequent breaks to stretch the neck and upper back
- Targeted neck exercises to strengthen muscles
- Massage and myofascial release techniques
- Stress management and relaxation training
- Workstation adjustments to bring screens and documents up to eye level
For those already suffering, seeking treatment early is key to avoid chronic debilitating symptoms. Physical therapy, exercises, mobilization techniques and ergonomic changes can often resolve cases of acute neck pain. Surgery may be a last resort for serious spinal abnormalities or ruptured discs causing nerve impingement.
By making neck health a priority, we can contain this modern epidemic of occupational neck and upper back disorders. Simple awareness and proactive solutions can stop strained necks from ending careers. The future of work may require more screen time than ever, but by following ergonomic best practices and taking breaks from devices, neck pain doesn’t have to be our new normal.