Neck Strain, Headaches and Your Laptop
Covid 19 has many of us now working on a laptop from home. Two months into this new work environment and many of us are feeling increased neck and shoulder tension and headaches. Did you know that many headaches originate from tight muscles in the neck and also from compression of the top three joints of the neck. Poor posture and poor ergonomics may be contributing to the problem.
What can we do to alleviate these headaches?
Ergonomics
First and foremost, ergonomics should be addressed. Ideally you want to be sitting upright with your spine in a neutral position. If you need to place a small pillow behind your back to maintain the natural curve in your low back, that is fine. Knees and hips should be bent to 90 degrees while your feet are flat on the ground. Arms should be at your side with the elbows bent to 90 degrees. Your screen should be near enough that you don’t have to poke your head forward to see and you should not be looking up or down to the screen. A stand like the one beside, used with an external keyboard is highly recommended.
Neck Exercises
Stretching, strengthening and myofascial release exercises will help to reduce the tension in the muscles and compression on the joints of the neck.
Muscles that should be stretched:
Upper fibres of trapezius
Levator scapulae
SCM
Suboccipitals
The above muscles would also benefit from “rolling” as “rolling” has become the way to relieve muscle tension and release myofascial.
Muscles to be strengthened:
Deep Neck Flexors
Latissimus Dorsi
Rhomboids
Doing the exercises suggested above and correcting faulty ergonomics will go a long way in reducing neck muscle tension and headaches. If your pain persists, consult with a registered physiotherapist who will be able to fully assess you and make further suggestions.
