Strategies for Preventing Neck Pain at Work

60/60 Rule

• The rule is simple:

For every minute of immobility, perform one second of movement based activity.

• Ex: After 30' of work, take 30s to head to the copier or water fountain for a change in position

• Can be 20/20, 30/30 or 60/60

• Pick what works for you!

3 Techniques

for Preventing Neck Pain at Work

Head & Neck Posture

Sustained poor posture increases tension on joints, muscles, ligaments and discs, which can become painful

Work Station Setup

Your goal

• With your arms resting at your sides, your elbows should be slightly higher than your desk/keyboard to prevent the shoulders from “shrugging” up.

• Your screen distance and font size should be appropriate for you so that you do not push your head forward towards the screen or squint to see the text.

• Your mouse should be close to your keyboard and your body to prevent neck tension from reaching forward.

A straight line connecting your trunk, shoulders and your ears