Neck and back pain are common for desk workers, especially those who spend hours at a computer. This pain can limit mobility and negatively affect both work performance and overall well-being. Osteopath Jesse shares five essential tips for managing and reducing neck, shoulder, and back pain at your desk.
1. Optimize Your Desk Setup & Ergonomics
A well-organized and ergonomic workspace can make a world of difference when it comes to neck and back pain.
Monitor Positioning: Place your monitor at eye level to avoid straining your neck. The centre of the screen should be aligned with your eyes and situated in the middle of your desk. If using multiple monitors, the one you look at most often should be centrally placed.
Laptop Setup: If you're using a laptop, elevate it by stacking it on books or a stand so that the screen is at eye level. Pair it with an external keyboard and mouse to avoid hunching over.
Chair Adjustment: Choose a comfortable chair with adjustable height and backrest angles. Your hips and knees should form a 90–100-degree angle, with your feet flat on the floor and elbows at desk height.
2. Break Up Sitting and Standing
The best position is your next position.
Staying in one position for long periods, whether sitting or standing, can strain muscles and joints. Here’s how to alternate between sitting and standing to reduce discomfort:
Sit/Stand Desk: Invest in a sit/stand desk, which allows you to adjust your workstation’s height throughout the day. Ensure the desk height is at elbow level when standing.
Follow the 40-15-5 Rule: For every hour of work, sit for 40 minutes, stand for 15 minutes, and walk around for 5 minutes. Small breaks can make a significant difference in reducing pain.
Hydrate to Move: Use a smaller water bottle that requires you to get up to refill it. Staying hydrated will encourage you to take breaks and move.
3. Exercise Regularly
Exercise is key to maintaining mobility and reducing pain. It boosts mood, releases endorphins, and helps modulate pain perception.
Commute Actively: If possible, walk or ride your bike to work, or combine cycling with public transport. This gives you an energy boost before the workday and warms up your body.
Lunchtime Walks: Even a quick 5–10-minute walk during lunch can make a big difference, especially when done outdoors.
Engage in Regular Workouts: Find a form of exercise you enjoy, whether it’s weight training, yoga, running, or swimming. Regular physical activity can prevent and relieve muscle tension, improving posture and reducing discomfort over time.
4. Prioritize Sleep
Quality sleep is essential for healing and pain recovery. It helps your body reset and can reduce the intensity of neck and back pain.
Consistency: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
Limit Screen Time: Avoid electronics at least one hour before bed to help your mind unwind and prepare for restful sleep.
Exercise During the Day: Physical activity can promote deeper, more restful sleep, which is vital for your body’s recovery process.
5. Incorporate Stretching and Mobility Exercises
Regular stretching and mobility exercises can relieve tension and improve your flexibility, reducing pain and stiffness in the neck, shoulders, and back. Here are a few examples you can try during your work day:
Neck Range of Motion:
Sit or stand and slowly turn your head left and right, bend it sideways to each side, and look up and down.
Repeat 5 times each direction.
Upper Trapezius Stretch:
Sit on the hand of the side you want to stretch.
Gently bend your head away from the side you’re stretching and apply light overpressure.
Hold for 30 seconds and repeat twice on each side.
Levator Scapulae Stretch:
Sit on your hand of the side you want to stretch.
Bend your head forward and look towards your opposite armpit, applying light pressure to the back of the head.
Hold for 30 seconds and repeat twice on each side.
Scalenes Stretch:
Place the hand of the side you're stretching behind your back.
Bend your head backward and away from the side being stretched.
Hold for 30 seconds and repeat twice on each side.
Shoulder Rolls:
Slowly roll your shoulders forward for 30 seconds, then backward for 30 seconds.
Repeat twice in each direction.
Disclaimer:
These tips are general suggestions and may not be suitable for everyone. If you have ongoing or severe pain, please consult an osteopath or healthcare professional for personalized advice and treatment.