Chair Series: Neck Rest

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Many times people sit at their workstation and they find themselves in “not ideal” positions. They end up slouched forward over the desk or reclined all the way back. We instinctively and aesthetically know that this is not correct in others and yet when it comes to ourselves, we often just accept it because it feels good or we are more relaxed. I am not here to say “sit up straight” or anything like that, it is much better to understand why. Often the reason can be something simple, like the weight of your head! It makes sense, it sits on top of the body, moves forward and back and if it does so then the rest of the body will often follow.


Myth Busting: Neck pain and discomfort is a part of life

Many of us walk around accepting some level of pain or discomfort in our neck as a normal part of life. It’s easy to write it off as “I slept funny” or “I sit at a desk all day for work”, but the truth is, you shouldn’t be experiencing neck tightness or pain on an acute or chronic basis. This is NOT normal. There are many causes of neck pain, from muscle strain and injuries to painful joints. However, a common cause of neck pain comes from carrying the weight of your and the pressures it exerts down through the neck joints. We can easily put excess strain on the muscles and joints in the neck, the most extreme example of this would be “whiplash”, but day after day sitting at a desk with your head down can also put undue stress in this sensitive area. Prolonged, poor postures such as a forward head or rounded shoulders can greatly impact your neck, and lead to discomfort (3) (4).


Your Neck and the Numbers

The head of an average adult weights around 4.5 to 5.5 kg (1). When you stand or sit upright in a neutral posture, the weight of your head is supported by the vertebrae in your neck and down through the rest of your spine. The muscles, ligaments and tendons in your neck act as stabilizers, and when your head is being carried properly no one muscle must bear the burden of doing most of the work. This is the way the neck is designed and so it is able to manage in this position. It is when we deviate from this, problems can occur.

To be specific, the weight ratio of your head changes as it moves forwards, away from the centre of your body. As your head tilts forward its force is equal to 12.2 kg at 15 degrees, 18.2kg at 30 degrees, 22.2kg at 45 degrees and 27.2kg at 60 degrees (1). In simpler terms, for every inch your head moves forward past your shoulder, there is an extra 10lbs of pressure down through the neck joints! The longer you spend in a forward head position the greater the chances of an issue in your neck, shoulder and upper back pain (2). Again, to be specific, if you sit for 8 hours a day, 5 days per week, 48 weeks a year, how long before the neck starts to develop an issue?

  • 8 hours x 5 = 40 hours per week

  • 40 hours per week x 48 = 1920 hours per year

  • 1920 x 10 year = 19,200 hours

  • 1920 x 20 years = 38,400 hours

So how long do you think your neck will last in a downward or less than ideal position?


Why not Support the neck rather than Stretch it

The ability to unload the weight of your head intermittently throughout the day can have great benefits for your neck pain; having a neck rest allows you to do this. Using a combination of seat tilt, recline and a neck rest will support your body in a reclined position can help to unload the neck structure and give greater variation at your desk. Not only will it allow you to unload the weight of your head but also allows you to change your position and redistribute the pressure throughout your body, helping to reduce fatigue and discomfort.


Summary Tips

Ideally your headrest should be adjustable in height, depth and tilt to allow maximum comfort for the majority of people.

Too close to your head and it can get in the way, too far away and it doesn’t provide the correct support.

Using your chair backrest, tilt and headrest in combination can provide an alternative strategy for helping to maintain your neck health.


Click/Tap For References ↓

  1. Hansraj, K. (2014) Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International Xxv. 25:277-9.

  2. Silva, A., Punt, D., Sharples, P., Vilas-Boas, J. & Johnson, M. (2009) Head Posture and Neck Pain of Chronic Nontraumatic Origin: A comparison Between Patients and Pain-Free Persons. Archives of Physical Medicine and Rehabilitation. 90(4): 669-674.

  3. https://www.spine-health.com/conditions/neck-pain/how-poor-posture-causes-neck-pain

  4. Agnihotri S, Warikoo D, Kashyap V (2014). Comparison of Forward Head Posture in Subjects With and Without Neck Pain. Research aand Reviews: A Journal of Health Professionals. 4 (3).