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Ergonomics in the workplace
someone with neck pain and discomfort

Neck pain: A common problem with simple solutions

Neck pain and stiffness are common issues that can affect your sleep, focus and performance at work. If you're currently dealing with any sort of neck pain, you're certainly not alone! There are ways to ease your discomfort - in this guide, we explain the most common causes and symptoms of neck pain, along with practical tips to help you ease the pain you're experiencing and prevent it from returning.

Common causes of neck pain

Neck pain can have many causes - from bad posture and prolonged sitting at work, to stress, muscle strain or even a herniated disc. In some cases, it can be linked to an underlying medical condition. Many types of neck pain can share similar symptoms, so it can be hard to pinpoint the exact cause without professional advice.

Common symptoms of neck pain:

Neck pain can present in many different ways, some of the most common symptoms include:
  • Difficulty tilting your head
  • Stiffness in your neck
  • Neck pain alongside headaches
  • Neck and shoulder pain
  • Radiating pain to your arm
  • Dizziness
  • Neck pain that radiates up in to your head

Neck spasms (torticollis)

Sharp pain or stiffness that comes on suddenly in the neck is commonly referred to as torticollis or a neck spasm. Some would describe it as the neck “locking up” and it can make turning or tilting the head to the side painful. This condition is similar to a back spasm but affecting the neck. Common causes of stiff neck include rapid or repetitive head movements, bad posture while working, sleeping in an awkard position or high levels of stress.

Whiplash injuries

Whiplash is a type of neck injury caused by sudden force or trauma, often from a car accident, particularly if the vehicle is hit from behind. The neck is rapidly thrown backwards and forwards, causing the soft tissues to be damaged, leading to reduced mobility, pain, headaches or shoulder discomfort.

Poor posture

Neck pain on one side can often caused by poor posture, especially if you spend long hours sat at a desk. Better posture helps to distribute weight evenly through your spine. When that balance is off, other muscles are forced to compensate, leading to strain and discomfort.

A common problem is leaning your head too far forward when working at a desk or workbench. Ideally, your nose and chin should align with your chest and your ears should be directly above your shoulders. This position keeps your head in a neutral position and reduces stress on the neck muscles. A height adjustable desk and ergonomic chair can help to find the correct position.

Spending too much time sitting down, particularly with poor posture, can lead to muscle imbalances and chronic neck pain. A sedentary lifestyle also affects the natural curve of your spine, increasing the risk of stiffness, tension and discomfort in the neck and shoulders.

 

Other causes of neck pain:

  • Heavy lifting
  • Repetitive or monotonous tasks
  • Muscle pain in the neck and shoulders (myalgia)
  • Osteoarthritis
  • Bursitis (inflammation of the fluid-filled sacs that cushion joints)
...and more


How to prevent neck pain

There are plenty of simple steps you can take, both at home and at work. Here are some useful tips to help in preventing neck pain:

Stay active: Prolonged sitting increases the risk of neck and shoulder pain. Take regular breaks, stretch and move your neck and shoulders to reduce tension and increase blood circulation. Go for short walks (even just around your building if Irish weather doesn't allow for an outdoor break!) Choose stairs over lifts or add a new physical activity into your daily routine to keep your body moving.

Better ergonomics: Make sure you have an ergonomic chair that provides good support for your back and neck. Adjust the chair height so that your feet reach the floor and your arms can rest comfortably on the desk at a 90-degree angle.

Exercises: Regular stretching and strengthening exercises can help reduce neck pain and lower the risk of future issues. Simple movements, like gently tilting your head to one side and holding for a few seconds before repeating on the other side, can make a real difference in strengthening neck muscles and easing tension.

Treatment for neck pain

Are you already experiencing neck pain and can't seem to shift it? Then you may need help through muscle therapy, massage or acupuncture, joint manipulation or physiotherapy. A visit to a chiropractor is a good idea too!

Simple forms of treatment if neck pain has just started:
  • Painkillers
  • Heat (e.g. patches, hot water bottle, heated bag)
  • Rest and relaxation
  • Relieving spine and neck pain by lying on the floor with your lower legs up on a chair

Seek medical attention if the pain does not go away and visit A & E if you have a severe headaches or have been in an accident.

Tips on ergonomic products

Ergonomic office chair

Choose an ergonomic office chair with an adjustable backrest and neck support, it will help to keep your spine aligned and reduces strain on your neck and shoulders. Our HURRAY office chair is a perfect - designed with comfort, support and adjustability in mind to help you work better.

Height-adjustable desk

A heigh-adjustable desk allows you to switch between sitting and standing throughout the workday. This simple change can boost circulation, improve posture and support better ergonomics. For maximum comfort, pair your desk with a standing mat to reduce fatigue and ergonomic armrests to ease pressure on your arms, shoulders, and back.

Monitor arms

Monitor arms make it easy to adjust the height, depth and angle of your screens, helping you achieve a comfortable and ergonomic working position. Whether you're working with one screen or several, a monitor arm helps reduce neck and eye strain by keeping your monitor at the right level for you.

Saddle seat

A saddle chair  promotes good posture, which helps maintain the spine’s natural curve. This ergonomic seating position eases pressure on the shoulders, hips and knees at the same time, encouraging better posture and comfort throughout the day.

To summarise..

If you're experiencing neck pain, gentle movement is often the best approach, try to stay as active as your neck will allow. Try to limit time spent stooping your neck looking down at mobile phones or tablets and computers and assess your workstation setup, as poor ergonomics are a common cause. If symptoms persist over time or becomes repetitive, consult a healthcare professional for proper evaluation and treatment.

FAQ

Neck pain, sometimes referred to as acute torticollis, is a common condition that causes stiffness and discomfort in the neck, often due to muscle tension, poor posture or a funny sleeping position, repetitive movement or stress. It may come on suddenly and affect your ability to move your head comfortably or concentrate at work.
Whiplash is a neck injury that affects the soft tissues of the neck. It is usually caused by sudden movements that cause a rapid back-and-forth movement of the head, most often during a car accident.
A pinched nerve in the neck can cause sharp pain, tingling, numbness or weakness that often radiates into the shoulder, arm or hand. You may also notice reduced mobility or a “pins and needles” sensation. If symptoms persist, seek medical advice.

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