Why is My Desk Job Hurting My Neck and Back?

With the new norm of working from home during this time of quarantine, you might be experiencing more aches and pains than usual with trying to get work done by sitting on the couch or sitting at the kitchen table or even trying to use a make-shift standing desk. Below are a few tips to prevent increased neck and back pain during your work day.

Seated Workstation Tips

· Monitors should be visible without leaning or straining and the top line of type should be 15 degrees below eye level.

· Use audio equipment that keeps you from bending your neck (i.e., Bluetooth, speakerphones,headsets).

· Keep your shoulders relaxed and elbows bent to 90 degrees.

· Wrists should not be bent while at the keyboard. Forearms and wrists should not be leaning on a hard edge.

· Keep frequently used objects, like your telephone, close to your body to prevent excessive reaching.

· Take a 10-second micro break every 20 minutes: Micro activities include: walking, stretching, or moving your head in a "plus sign" fashion.

· Periodically, perform the "Brugger relief position":

-Position your body at a chair's edge, feet pointed outward.

-Weight should be on your legs and your abdomen should be relaxed.

-Tilt your pelvis forward, lift your sternum, arch your back, drop your arms, and roll out your palms while squeezing your shoulders together.

-Take a few deep cleansing breaths.

· Hips and knees bent 90 degrees, feet flat on floor or footrest.

· Use a lumbar roll for lower back support.

· Avoid sitting on anything that would create an imbalance or uneven pressure (like your wallet).

Standing Workstation Tips

· Keep your head, neck, torso, and legs vertically aligned

· Wear shoes that provide proper arch support

· Use a footrest to shift your weight from foot to foot.

· Adjust the footrest to approximately 10% of your total body height.

· Place a foam pad under your feet

Come on in today for treatment of your neck and back pain!