Neck pain and headache

[StephenDelaney]

Hello everyone.

I have to work on the PC for at least 7 hours per day so I constantly suffer from neck pain and headache. Is there something I can do to reduce such pain? I’ve watched a few massage exercises but found it too hard and uncomfortable to do by myself.

[juniorsenior]

1. Reduce screen brightness and volume. Use NightShift/Night Mode/whatever reduces the blue light in your screen. Consider glasses with a blue light filter.
2. move around/take breaks often. Make sure your monitor is correctly adjusted (middle of the screen level with your eyes). If not, find a way to elevate your screen/computer and use a separate keyboard and mouse
3. Drink plenty of water.

I have several stations around work/home with computers at them that I can adjust my position. E.g. I have a standing frame where I can use a computer. It helps me take care of my PT while doing work so I can do other things at night

[DarcySB]

I would highly recommend discussing that with a PT. They can show you at-home exercises specifically for you. I'm hesitant to suggest specific exercises, not knowing your current medical situation and history. Initially, any exercises you do likely won't be painfree because you probably have tight muscles that need stretching.
I also work in an office environment and see a PT periodically for neck and wrist pain. She has instructed me in several exercises to do on a daily basis to stretch and relax my neck and shoulder muscles.