Do you want your back or your neck to support your head? 

3 tips to avoid neck pain at the computer. It's easier than you think. 

- Your head weighs five or six kilos, so it's no wonder your neck and throat hurt if you wear it wrong. Or even worse: Doing the "teenager" so that your chin rests on your chest while scrolling on your phone puts four times more strain on your muscles. You only realize you're in the wrong position when your body hurts and lets you know," says Kristian Obenholt, occupational therapist at Hjørring Municipality.

For eight years, he has helped companies get their employees' poor posture back on track.

1. Do the double chin
To sit ergonomically, you need to let your back support your head - not your neck. We tend to arch our backs when we sit, and this can be corrected by getting the monitor at eye level, ensuring a stable lumbar support and, not least, creating a small double chin so that the spine supports the weight of the head. If you sit any other way, it's the muscles that support your head and you end up with a sore neck.

A good complement to the "double chin" and lumbar curvature is an armrest from Duelco Office & Installation, which relieves the shoulders and neck during computer work.

2. Vary your positions
They say that "the next posture is the best posture," which is why you need to be aware of changing positions before it starts to hurt. Use the different settings on your chair and sit-stand desk diligently.

- I often feel like kicking the chair out from under office workers because they sit still all day. The blood doesn't get to the neck muscles properly due to lack of activity, and this results in tension," says Kristian Obenholt.

For example, use a monitor arm to adjust the monitor position for both standing and sitting work positions.

3. Overcome bad habits
According to Kristian Obenholt, it's important to keep busy between tasks:

Print in batches. Stand up to get coffee and to talk to your colleagues. Make sure to free your neck and shoulders from static postures.

Sounds easy, right? But when everyday life hits, we forget all about it again. That's why we recommend putting a reminder in your calendar to change your working posture - and you'll quickly get rid of those bad office habits.

- We know from experience that neck pain is a major problem in the Danish labor market. That's why we work hard to find and sell ergonomic products that promote health and well-being," says Carsten Hernvig, Product Manager at Duelco Office & Installation, which handpicks ergonomically correct products for Danish office workplaces.