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Back pain & neck pain have definitely earned their reputation as the hallmark pain associated with having a desk job. The reason for the common problem is that it simply isn’t natural for humans to sit in the same position for prolonged periods of time, let alone having to look at a computer monitor & typing on a keyboard all day.

Think about it, our ancestors did not do this, they were out & about all day, scavenging for food, & actively on foot much of the day instead of sitting in chairs of variable quality, with their hands out in front of them. That brings us to our first point about maintaining back & neck comfort throughout the long days at your desk job.

Your chair is of vital importance to your back & neck health since it gives the foundation for body support that will carry you throughout the day, & it also is responsible for the position of your neck & head when looking at your computer screen, or reading printouts, since many times they have arms where your elbows rest, which help to support (or throw off) your neck.

Most big corporations will have an ergonomics person that can visit with you & help to ensure your chair & computer monitor are set up at ideal angles & levels so that you can mitigate the strain & stress on your neck muscles, eyes, & back.

Also, most companies now will offer special ergonomic chairs for people with special needs who may have a history of back & neck problems. Usually they may require proof of need, or at least a written request for this special equipment, as they usually are not cheap for companies to purchase.

Other special equipment available to help mimimize back & neck pain & strain on the job can be easily obtained as well by contacting your health services or ergonomics contact on the job.

One such help-ful & commonly used piece is the small foot rest which can assist to elevate the legs, so that the body is at more of a perfect ninety degree angle, which can assist to relieve back pain & stop it from starting.

I’ve actually found this piece to be quite help-ful if the shoes I am wearing that day do not have heels on them, & I find that I need something to put my feet on to “balance out” my posture.

Also of vital importance, not so much to your back, but to your neck, is the position of your computer monitor. I have recently found that my computer monitor was pushed up to close to the edge of my desk by my keyboard. This caused me to “look up” more than I needed to, which caused severe neck tension by the end of the day.

The solution? I simply pushed my monitor back as far as I could without having to squint to read it, & my neck pain was virtually eliminated. It is actually better to have to angle your eyes slightly downward than upward, since it’s a strain to your neck to constantly be in a pinched position all day looking upward, no matter how undetectable the incline is.

Get up & walk around periodically throughout the day. Many people do not realize just how important this small thing is to their back & neck comfort, & they will sit for hours without getting up. Getting up helps to readjust your body, & gives a break to the constancy of sitting in the same rigid position all day long.

You can also go into the bathroom & do small stretches for your back. This can be a great way to rejuvenate your back, oxygenate your muscles, & release stiffness. Neck rolls & neck stretches thankfully can be done right at your desk, & these also help to periodically iron out the muscle tension.

Danna Schneider is the founder of Herbal Back Pain Treatments & Herbal Pain Killers: Herbal News Magazine, where news & suggestions on new natural ways to combat back pain, nerve pain & general muscle pain can be easily found as well as tips to live a healthier, happier life through natural supplementation & lifestyle choices.

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