How to prevent neck pain while working on a computer

Neck PainAs a result of excess computer use, neck pain has become a real problem for many of us these days.

It’s obvious that bodies are not meant to be sitting at a desk all day – duh!

Everyone needs a little help with the obvious now and then! I got one of the best tips ever from Chimêne Montivero-Cole, MSPT, PMA-CPT, Director of Education at the Pilates Room in Ithaca, NY.  She told me to get up and move every 30 minutes during my time on the computer. Set a timer for 30 minutes and do it!

I kept forgetting at first, but then my neck would remind later that day. Finally, I got myself a timer on my computer.  Here is the link to get yours: Timer for computer.

Go on, get the timer.

All you have to do is download it and use it. It has fun alarm sounds too.

About The Author

Cindy Black, L.Ac., LMT

Cindy Black is the Founder of Big Tree School of Natural Healing and the author of Meridian Massage, Pathways to Vitality. She is appreciated for her ability to make the complex accessible, fun, and practical.


  • Andreas massage malmö

    Reply Reply October 24, 2013

    Such an easy thing to do yet difficult to remember to do. Thanks for the tip.

    A tip in return. I have been told that the top of your monitor should be level with your eyes. To prevent you from tilting your head forward.

    • Cindy Black, L.Ac.

      Reply Reply October 24, 2013

      Thanks so much for the extra tip! May we all have happy necks, even when working on the computer 🙂

  • Nicole Wright

    Reply Reply August 26, 2015

    Sometime, you will find it really tough to take a break in every 30 minutes. Especially if you are a graphic designer or web designer. You would never want to leave the table unless you complete the task in your hand. 🙁

    • Kc Rossi

      Reply Reply August 26, 2015

      Hi Nicole,

      No doubt you are correct. We can just do the best we can, when the timeframe allows.

      Good luck!

    • Cindy Black, L.Ac., LMT

      Reply Reply August 26, 2015

      Hi Nicole,
      I know how hard it is to take a break – especially when I’m in the midst of creation. That is why I use the alarm – because I can get lost in a project, or I have that mind set that I can’t take a break until it is done! Using the alarm and being sure to take the break is the “cure” to over-working on the computer that leads to over-use injury. This does not have to be a long break – just standing up, taking a few deep breaths, arms over head, stretch a little – less than 2 mins! These short breaks every half hour really add up.

      It’s a challenge for sure, but it’s just what some of need to do in order to stay in balance, out of pain, and happy.

  • Liz Armeson

    Reply Reply November 10, 2015

    Wow, this is really helpful! Like plenty of people, I work at a computer all day, so I get plenty of neck and upper back pain. And I always try to get up every 30 minutes or so, but it’s so easy to get sucked into what I’m doing and forget. This would be really effective at getting me up and stretching regularly. Thanks so much for sharing!

  • Essentias Of Life

    Reply Reply September 27, 2016

    Thank you for the tip… a break every 30 minutes should go nicely with my stretches!

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