5 Easy Ways to Avoid Back and Neck Pain at The Office
5 Easy Ways to Avoid Back and Neck Pain at The Office
If you find yourself spending hours in front of a computer a laptop there’s a good chance that you’ve experienced neck, back or shoulder pain. Whether you work in an office or are currently studying, a sore and stiff neck can really put you off from getting any work done. Slouching, poor posture and a poor overall desk and monitor set up are just some of the physical and environmental contributors for neck pain. There are also a number of psychological factors, including work-family imbalance, exposure to a hostile work environment, job insecurity, non-standard work arrangements, multiple jobs and long work hours [3].
Between 11% and 14% of workers were limited in their activities because of neck pain each year. Another study of office workers found that neck pain had the highest prevalence among all musculoskeletal complaints, at 42%.[2]
Neck pain can be experienced in a number of occupations that involve awkward or sustained neck postures, high mechanical workload, working with arms raised to or above shoulder level, and lifting in awkward postures. Having the knowledge to prevent work-related neck pain is the ideal, and can be integral when working in an occupation where there is a known risk of developing neck pain.
We’ve compiled a list of 5 simple ways to reduce work-related neck pain:
1 - Stretch
Implementing regular stretching into your work routine, every 2-3 hours, can be a simple way to adjust your poor posture habits - and greatly reduce the strain on your neck, back and shoulders. The following 4 stretches can all be done while sitting at your desk.
a) Upper Trapezius stretch
Sit on a chair with your feet flat on the floor and your back straight. Sit on your hand on the side you want to stretch, tuck your chin into your chest, then with your other hand on your head pull your ear towards your shoulder to the point of stretch. Hold for 20-30 seconds 2-3 times. You should feel the stretch down the side of your neck.
b) Levator Scapula stretch
In the same position as the previous stretch (including sitting on your hand), place your other hand on the back of your head and pull down, keeping your elbow pointing forwards and fingers pointing down the spine - looking into your arm pit. Hold for 20-30 seconds 2-3 times. You should feel the stretch down the back of your neck.
c) Thoracic Extension Mobility
Sit on a chair with your feet flat on the floor and back straight. Clasp your hands together above your head, lean backwards over the back of the chair and keep your head looking forwards. An alternative option is to cross your arms over your chest to relieve tension on the neck. Repeat 10-20 times.
d) Thoracic Rotation
Sit on a chair with your feet flat on the floor and back straight. For those of you who are new to stretching, cross your arms across your chest and rotate to the side to the point of stretch. Progress to hands on the chair, and further, hands on the wall as the stretch becomes easier. Repeat 10-20 times.
2 - Optimise your work environment
Sitting in an office chair all day can be exhausting - the longer you sit, the harder it is to hold good posture. If you have the choice, opt for a standing desk or try to spend at least an hour or two on your feet where possible.
Computer use has been linked with an increasing prevalence of neck pain [3].
Your computer screen should be adjusted so that your head is held straight when you are working. The centre of the screen should be level with your nose. If you work on a laptop there are a number of laptop stands on the market.
If you work with a seperate keyboard, like most desktop computers, position the keyboard close enough so that your elbows are bent at approximately 90 degrees when typing. Position the keyboard high enough so you aren’t forced to slump down through your shoulders to touch the keys and place the mouse at the same level as the keyboard.
Your feet are best positioned flat on the floor and back flush against your chair - most chairs are adjustable, if not, you may want to opt for an ergonomic chair or even a stand-up desk. Try to hold your head in a neutral position with your ears directly about your shoulders.
3 - Limit phone usage
You may not notice, but we often bend our head forwards when looking at our phone (or tablet), especially when texting or emailing. When you can, answer your emails through a desktop computer rather than a phone - this offers the best chance for good posture.
If you find yourself having to make or answer phone calls try using a headset to avoid tilting your neck for prolonged periods of time - or pop your call of speakerphone if your environment allows.
4 - Have regular breaks
Make sure to get up from your desk and walk around or stretch throughout the day. Even something as simple as getting up to get the printing, going to the bathroom or walking to the kitchen to get a glass of water can do wonders to reduce fatigue and possible injury. Go for a walk on your lunch break and even suggest walking meetings!
5 - Get professional help
If you feel as though your workstation is as good as it could possibly be but are still experiencing neck, back or shoulder pain, it would be best advised to visit a health professional. An Osteopath, Physiotherapist or Chiropractor can help you with the likes of massage and joint mobilisation to relieve areas of tension and to improve muscle balance and alignment, all of which can reduce strain [1].
Want simple ways to implement healthy habits into your diet too?
References
[1] El-Tawansi, D. How to Deal With Work Related-Neck Pain, Sydney Health Professionals, viewed 4th March 2020, <https://www.sydneyhealthprofessionals.com.au/blog/how-to-deal-with-work-related-neck-pain/>
[2] Chen, A. S. (2011), Management of Neck Pain, An Issue of Physical Medicine and Rehabilitation Clinics, Elsevier Health Sciences.
[3] Jull, G., Falla, D., Treleaven, J., O’Leary, S. (2018) Management of Neck Pain Disorders: a research informed approach, Elsevier Health Sciences.
[4] Reid, M. Reducing Neck and Back Pain at Work, Spine-Health, viewed 4th March 2020, <https://www.spine-health.com/blog/reducing-neck-and-back-pain-work>
Stretches: Pepper, J. Neck Pain in office workers, Sport and Spinal Physiotherapy, viewed 4th March 2020, <https://sportandspinalphysio.com.au/neck-pain-in-office-workers/>