Reduce Neck and Back Pain At Your Desk

Working as a chiropractor for years, I have found that there are several specific things that tend to cause pain in most individuals. One of the most common is poor desk and workstation ergonomics. In this post I will share with you some of the best ways to reduce neck and back pain at your desk.

Your workstation should be set up in a way that is easiest on your body, particularly, your spine. The average american sits for an average of 13 hours a day. That’s a whopping 54% of your day! You’re going to want to make sure that you are sitting and working in the best way possible, otherwise you could end up with chronic neck and back complaints stemming from postural distortions, arthritis, and muscle imbalances.

Feet flat on the floor. Stay away from propping your legs up on a stool or chair as this will cause strain on your lower back. Crossing your legs will twist the pelvis.
Thighs 90 degrees to floor or slightly downward. To change this, you will have to use the elevation function on the chair. For shorter individuals, you may need to use a step stool under your feet.
Rock your pelvis forward to sit up tall. When done properly, you will feel as if you are sitting more on your “butt bones”, which will allow for a natural arch in your lower back.
Shoulders retracted and down. As stress levels rise, the shoulders tend to migrate up, leading to tightness in the neck and back. Prevent rounding by gently holding shoulder blades together.
Forearms at 90 degrees to body. Modified by positioning keyboard and mouse at the appropriate level. Too high and this will cause the shoulders to rise, leading to number 4.
Monitor at exactly eye level, straight ahead. The slightest tilt of your neck in a downward position will cause pain in the neck. Your chin should be parallel to the floor. Use books or a stand to prop it up. Do not have the head in a turned position for a long period of time.
Use a lumbar support if your back gets fatigued. If your find your back getting worn out from sitting up, purchase a lumbar support that will aid in keeping the natural arch in your back.

Other important factors include taking your wallet out of your back pocket and taking frequent breaks to stretch and get up to move around.

Yours in health,

Dr. Glenn Ezell

Schedule Your Appointment