Why do so many people who sit at a desk suffer from pain? Office workers are one of the top populations I see in my office as a chiropractor for pain management. Here are three reasons why these people experience discomfort stemming from their workplace.
 

1. Lack of ergonomic set up

Ergonomics is the science of fitting a workplace to its user. A workstation should be set up specifically for the person occupying it. This requires several customized factors, including desk height, computer height, keyboard and mouse orientation, and proper seating.
 
A desk that is too high means its user will have to crane their neck and raise their arms, while a too low desk means stooping and bending to reach it. The wrong computer height can create strain on the neck and upper back, while improper keyboard and mouse orientation leads to strain and discomfort in the hands, forearms, and elbows. A suitable chair for work will offer lumbar support with adjustable arms and height, with enough cushion that you don’t ache at the end of the day.
 

2. Body position

Bad posture has been greatly disputed over the years. It has been observed that there is no one bad posture that causes back pain. But many people experience pain while at their desk. So how should you be sitting?
 
The most common “bad” posture in the workplace is leaned forward, with the shoulders elevated towards the ears and a forward head posture. When this posture is repeated over time, it leads to tight muscles in the shoulders and neck, and weak muscles between the shoulder blades.
 
To address these problems, we need to stretch and strengthen.
 
To stretch, start by putting your left arm behind your back. Tip your head towards your right shoulder and feel the stretch on the left side of your neck. Hold for 20 seconds. Then, keeping your head tipped, look down towards your right hand. Hold for another 20 seconds. Repeat on the opposite side. Repeat twice on each side, 3 times per day.

 
 
To strengthen, sit with your back straight. Move your shoulders up, back, and down. Palms up with your elbows in. Then rotate your arms outwards, squeezing the shoulder blades together. Keeping the shoulder blades together, hold this position for 30 seconds. Repeat 5 times per day or whenever you notice your posture sinking forward.
 
  
 
With these muscles of the body properly supporting you while sitting, you can achieve longer hours without discomfort.
 

3. Lack of movement

Most people who work at a desk are stuck there for hours at a time. That is hours without any movement, often fixed in one position. The longer your body is in one position, the more likely you are to experience pain. Try to change up your position and get some movement in while at the desk to avoid your joints getting restricted. As well, you should aim to stand up and walk every 30 minutes. This allows our body to relieve pressure on muscles and move joints that have been restricted while sitting.
 
These are just 3 common causes of discomfort in office workers. By changing up your workstation, stretching and strengthening your back, and remembering to move, you can hopefully avoid body pain. If your pain persists, a chiropractor may be able to help address restricted joints and tight muscles and get you on the road to recovery. ​




About the Author
Dr. Kristin Piercey, D.C. is a local chiropractor who treats many musculoskeletal issues including neck pain, headaches, back pain, sciatica, and more.