Those with office jobs may feel at times that they have it easy as far as physical ailments are concerned. We think of aches and pains as associated with movement, so labor occupations would seem to be more likely to cause health issues. Unfortunately, remaining in one place – as with a desk job -- can give you physical problems as well. back and neck pain are common for those who sit at computers all day.
The reason that desk job back pain is so common is that sitting for an extended period of time is not good for the body. Specifically, it puts excessive stress on the neck, extremities, and especially the back. The muscles of the back and the discs of your spine receive the greatest influx of stress as time goes by.
Both ergonomic techniques and desk job stretches can help to counteract the pressure your body is under. The basics of ergonomics are simple: right angles at the knees, hips, and elbows combined with a straight view of the monitor. Adjust your workstation accordingly, and consider an ergonomic keyboard. Helpful stretches follow as well.
Desk job stretches for back and neck pain
The stretches listed here will help with your back and neck. The basic effort behind them is loosening the musculature. Being sedentary makes us tight and stiff (1). In that condition, even typing can lead to pain and injury.
- Shoulders/neck: Stretch both of your arms out, at about 45° angles behind your back. Bring your hands together, and interlace the fingers. Allow your chin to dip down as you pull the arms upward. Obviously, this stretch is fairly simple to do at your desk, whether sitting on the edge of your chair or standing. The other two are easier to do during breaks, as well as before and after work.
- Lower back: Lie down on your stomach. Place your palms on the back of your neck, with the fingers interlaced. Take in a breath; then raise your chin, followed by your chest. Be very careful to avoid injury, especially at first. Breathe out as you drop your body back to the ground. Do 10 reps.
- Back/spine/hamstrings: Still on the ground, flip over to your back. Pull your knees toward your chest. Allow yourself to sway slightly to each side. Let one leg back down, and stretch it out completely. The other knee should remain at your chest. Finally, keeping the same-side shoulder down, pull the knee toward the ground on the opposite side of your body until you feel a stretch.
Desk job back pain and professional solutions
These stretches can help, but sometimes it’s not possible to do them as much as necessary during a busy schedule. Also, medical expertise can significantly improve your chances of success. At Wellness Plus Clinic, that’s especially the case because we draw on various disciplines: our physicians work alongside chiropractic, massage, and physical therapy specialists . Call us or complete our quick form now for a free consultation.