Workplace ergonomics help in treatment and prevention of back and neck related issues. It is wise to pay attention to little details while your body moves or remains stationary at work. Common practice is to remain at the desk, keep looking at your screen and not move an inch unless your body gives a painful indication to do so. Those little indications turn into disastrous ailments if neglected. The placement of the work table, the laptop and even the height of these objects from your body and eye and the distance of these from you matter a lot. If you improve the placement of your workstation, the other way round you would be improving your body posture and backbone alignment.

When sitting on a chair and looking straight up, following actions should be observed:

  • Eyes should point at the top of the screen-almost one third of it.
  • Front portion of your arms should be parallel with the ground when you are typing.
  • Elbows should never be straight in line at the back of the arms. Sideways are preferred.

Maintaining symmetry while doing different kinds of work in standing position or sitting (e.g. driving), is as necessary as rotating both sides of the body equally likely. Movement of one side more than the other during strain full activities puts constant pressure on neck and spine.

Poor sitting habits, if any, aggravate joints and soft tissues to cause pain in the neck. Persistence in body movements in one direction and constant rotation of neck stimulate pressure on the soft tissues of cervical region of the spine. A permanent bad body posture becomes a habitual part of work if observed repetitively.

There are extensions and flexion activities that are successful at reestablishing postural alignment and helping lift weight off the neck.

Use a neck pillow:

You have to find out what suits the best for your neck in terms of the pillow placement while you sleep. Try, hit various positions, figure out the best for you and then make it your routine to follow the neutral alignment for cervical spine using your pillow.

There is no hard and fast rule. It’s trial and error method to reach a conclusion. With plenty of options as listed below, follow the one that works best for your neck pain.

  • A few of you will feel a reduction in level of pain with a body lying down straight on the back and supporting head with a deep depression pillow (also known as orthopaedic pillow). This gives extra support under the neck.
  • Others will find the same level of comfort in a side lying condition.
  • Some prefer recliners/adjustable beds with upper part of the body at an incline. In reclining position, flat pillows are more suitable.

Sleep on Your Back

Sleeping on the back lets your entire spine position itself with the underlying bed smoothly and comfortably. Some physicians propose sleeping on the back with a pillow each under the arm, for relieving the stress off the cervical vertebrae of neck. This also provides room for relaxation to the splenius capitis and trapezius muscles in the neck.

Patients with more intense spinal conditions like spinal stenosis, kyphosis or spinal stenosis find a medium inclination easier for relaxing their back. They use a wedge pillow to get aligned with their spine.


Don’t Fall for Text Neck

Gaining attention until quite recently, this disease is common to millennials. The more clung we are to our cell phones, the more exertion we are putting on our necks. Text neck is a repetitive strain injury caused due to continuous usage of mobile devices with neck inclined forward. Head that bends more degrees forward puts more weight on the neck. During office, avoid using mobile devices while stretching head forward.

Over time, strain on discs, ligaments and facet joints of neck lead to degenerative changes.


For more serious and uncontrollable pain in the neck, chiropractors and orthopedic consultants can be approached. Make use of advanced technologies like KKT. This helps in realignment of the vertebrae of the spine using sound waves. You might wish to continue your work during the treatment, and that will not be a problem if you go for non-surgical ways of treating your pain. KKT is one of the most advanced solutions to neck and back pain relief. Not only does it help in removing the cause of discomfort, but also treating it without pain.

To eliminate any chances of premature degenerative changes in your neck, a change in daily routine activities and/or treatment for escalating pain is recommended at an early controllable stage of disease.

اب کام کے دوران گردن درد نہیں ہو گا

دفتر میں آپ اکثر بس کام پہ دھیان دیتے ہیں. آپ بہت کم اس بات پہ غور کرتے ہیں کہ آپ کی کمر یا پورا جسم کس مشکل کا سامنا کر رہا ہے. آپ دفتر میں کس طرح بیٹھے ہیں، آپ کا لیپ ٹاپ کہاں پڑا ہے یا آپ کی گردن کی کیا پوزیشن ہے، یہ سب باتیں بہت ضروری ہیں. اسی لئے کچھ تجاویز پہ غور کریں:

آنکھوں کو بالکل سامنے دیکھنا چاہئے. سکرین کے اوپر.

بازوں کے آگے والا حصّہ زمین کے پرالیل ہونا چاہئے.

کمر کو سیدھا ہونا چاہئے

سیدھ میں بیٹھنا یا کھڑے ہونا یا پھر کام کرنا، ان سب پہ عمل کرنا آپ کا کام ہے. اگر یہ سب آپ ٹھیک طریقے سے نہیں کریں گے تو گردن درد یا کمر درد کا سامنا بھی آپ کو کرنا پڑے گا.

نیک پلّو کا استعمال کیجئے

جب آپ سوتے ہیں تو آپ کی غلط پوزیشن سے آپ صبح درد میں مبتلا ہو سکتے ہیں. لہذا گردن کو راحت دیجئے. اس کا مناسب حل نیک پلّو ہے. یہ خرید لیجئے اور گردن کے پاس رکھ لیجئے.

سیدھا لیٹیں

جب آپ لیٹیں تو دھیان رہے کہ آپ کا جسم سیدھا ہے. کیوں کہ اس طریقے سے آپ کو سکون ملے گا اور گردن درد سے بھی آپ دور رہیں گے.

ٹیکسٹ نیک کا شکار نہ بنیں

یہ درد بہت عام ہے. اس کا مطلب ہے کہ اگر آپ ٹیکسٹ کرنے یا ٹیکنالوجی استعمال کرنے کے لئے زیادہ نیک کو جھکائیں گے تو درد کا شکار بن جائیں گے. اسی لئے دفتر میں موبائل کا استعمال کم کیجئے.

بہترین علاج

اگر گردن میں شدید درد ہو رہا ہے تو اس طرح کی تجاویز آپ کے کام نہیں آنے والی. آپ کو ٹیکنالوجی کا سہارا لینا پڑے گا. یہ صرف کے-کے-ٹی سے ممکن ہے. ساونڈ ویوز سے نہ کوئی درد ہو گی اور نہ ہی کوئی نشان پڑے گا. بس آسانی سے آپ کا علاج ہو جاۓ گا. لہذا ابھی کے.کے.ٹی آئیے اس سے پہلے درد حد سے بڑھ جائے.