How to Protect Your Neck as a Remote Software Engineer

As a remote software engineer, you're no stranger to long hours in front of the screen. But while you're busy writing elegant code and solving complex problems, your neck could be suffering. This article will explain why it's important to take good care of your neck, along with practical strategies to keep your neck healthy and pain-free.

Neck Pain Is Pretty Common

Neck pain is one of the most common musculoskeletal disorders, with roughly 2.7% of the global population suffering from it in their lifetimes. That number is even higher for computer users: Several studies have identified prolonged computer use as a cause of neck pain.

And that makes sense. The human head weighs an average of 10 to 12 pounds (4 to 6 kg) in a neutral position. But when you tilt it forward to look at a screen, the neck's weight on your spine increases dramatically. At a 15-degree tilt forward, it weighs 27 pounds (12 kg). At 45 degrees, that's 49 pounds (22 kg). Basically the weight of a five-year-old child on your neck. Awtch.

Neck pain can result in:

• Overstretched muscles and tendons in your neck
• Headaches from the constant tension
• A pinched nerve, or a pain that radiates down your arm
• Wear and tear of your spinal discs

Ignoring neck pain (also known as tech neck) can lead to decreased mobility and long-term spinal problems. So it's important to pay attention to your neck's health. Thankfully, with a few mindful adjustments, you can virtually eliminate the risks of getting tech neck. 

Your First Line of Defense

An ergonomic workspace is the first crucial step towards good neck health. The overall goal is to maintain a neutral neck position where your ears are aligned with your shoulders. Here are some key considerations:

1. Monitor Position: Your screen should be at or just below eye level, about an arm's length away. This prevents you from tilting your head up or down to view your work.
2. Laptop Stands: If you're using a laptop, invest in a stand to elevate it to eye level. Pair this with an external keyboard and mouse to maintain proper arm positioning.
3. Chair Selection: Use a chair that supports the natural curve of your spine and includes adjustable features for personalized comfort. Don't sit upright, but lean back against your chair's lumbar support.
4. Desk Height: Your desk should allow your elbows to rest at roughly a 90-degree angle when typing. This helps maintain proper shoulder position.
5. Lighting: Make sure that your workspace is well-lit. Position your monitor to avoid glare, which can cause you to adopt awkward neck positions.

Some Gentle Neck Exercises

Regularly stretching your neck and shoulders can reduce neck strain significantly. Here are a few simple exercises that don't take long and are easy to do:

1. Neck Rotations: Slowly turn your head to look over each shoulder. Repeat 5-10 times on each side.
2. Chin Tucks: Gently tuck your chin down and back, creating a "double chin." Hold for 5-10 seconds, repeat 10 times.
3. Side Neck Stretch: Tilt your head to one side, bringing your ear to your shoulder. Hold for 15-30 seconds, repeat on the other side.
4. Neck Extension: Slowly look up towards the ceiling, then down to your chest. Repeat 5-10 times.
5. Shoulder Blade Squeezes: Pull your shoulder blades together, hold for 5 seconds. Release and repeat 10 times.

For maximum benefit, try to do these exercises every hour or two throughout your workday. Perform them gently, and always stop immediately if you experience any pain. If you want a more thorough neck workout, check out this Yoga With Adriene video:

Lifestyle Habits for Better Neck Health

There's more to neck health than office ergonomics and neck stretches. The following lifestyle adjustments go a long way in keeping your neck healthy:

1. Take Regular Breaks: Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your neck muscles a chance to relax. It's good for eye health too.
2. Stay Hydrated: Proper hydration helps maintain the flexibility of your spinal discs, including those in your neck. The intervertebral discs are mostly water, and dehydration can make them less effective at cushioning your vertebrae.
3. Mind Your Sleep: Your neck posture during sleep matters. Pillow height and shape can affect neck pain and quality of sleep. Invest in a pillow that supports the natural curve of your neck.
4. Exercise Regularly: General physical activity can improve your overall posture and reduce neck pain. Honestly, exercise is like a magic pill for health.
5. Manage Stress: Stress often manifests as physical tension, particularly in the neck and shoulders. As best you can, keep your stress levels low.
6. Eat Nutritious Foods: A balanced diet rich in anti-inflammatory foods can help manage neck pain. Foods high in omega-3 fatty acids, like fish and nuts, are particularly beneficial.

When to Seek Help

While these strategies can significantly improve your neck health, sometimes professional help is necessary. Consult a healthcare provider if you experience:

• Persistent pain lasting more than a few weeks
• Numbness or tingling in your arms
• Severe headaches originating from your neck
• Difficulty turning your head or looking up/down
• Pain that worsens at night or interferes with sleep

Don't ignore these symptoms or try to "code through the pain." Early intervention can prevent minor issues from becoming chronic problems. A physical therapist can help you with manual therapy and exercises specific to your body.

Protect the Neck

Your neck bears the brunt of your digital lifestyle. But with mindful ergonomics, regular stretches, and healthy habits, you'll be able to code away without worrying about tech neck.

Taking care of your physical health is just as important as optimizing your code. A pain-free neck means you'll have more energy and focus to write exceptional code. Or average code. Or terrible code. It all depends on your skill level. But no matter the quality of your code, life will be better without neck pain.