Is your desk job causing you pain?

by Dr. Lindy Kirby, PT, DPT

I see several patients throughout the year that come in with chronic headaches, neck pain, mid back pain and low back pain. A lot of these patient’s have one thing in common…a desk job! It’s funny to think that a job where you sit most of the day can reek suck havoc on your body.  You would think a more labor-intensive job would place a person at a lot higher risk of a workplace injury. In reality, that isn’t always the case. Sitting for several hours with poor posture, a poor workplace set up and completing those small repetitive tasks over and over can cause long term effects on your body.

Have you ever heard of the term ergonomics? Ergonomics is defined as, “the study of peoples’ efficiency in their work environment.” Ergonomics plays a huge role in helping to prevent or decrease your chances of developing aches and pains down the road. When your work environment is ergonomically sound, not only do you as an employee benefit from feeling better, but your employer benefits from your improved efficiency and attitude in the work place. There are several things a person can do to manipulate their workspace at a low cost (or even no cost at all).

• Computer Monitor: Your eyes should be within the top 1/3 of the screen to keep your neck in a neutral position.  The screen should be an arm’s length away (18-24”).
  • If you have two screens, make sure they are both directly in front of you with inner edges touching and slightly angled towards each other. Utilize each screen equally, 50/50.
  • If you wear bifocals, you may need to lower your monitor 1-2 inches.
• Screen Time: 20/20/20 – OSHA has developed this rule for those that stare at a computer for many hours to prevent neck pain, strain on eyes and headaches.
  • Look away from your screen every 20 minutes
  • Look at something at least 20 feet away
  • Look at something for at least 20 seconds
• Chair: Make sure your chair supports the natural curves of your back. There should be good lumbar (low back) support. Adjust the height of the chair so your knees are about level with your hips and your feet are comfortably on the ground.
  • If you have shorter legs, you may have to utilize a small stool to rest your feet on.
• Keyboard/Mouse: These should both be placed directly in front of you within comfortable reach. Shoulders should be relaxed (not shrugging), elbows bent 90 degrees (or slightly less) and wrists should be neutral.
  • Some keyboards allow you to slightly tilt them up. If you start noticing wrist and elbow discomfort, try to lay your keyboard flat on your desk.
  • If your wrist seems to be bothering you when you’re using your mouse, consider getting a mouse that places your wrist in a neutral position.  

• Most commonly used items: The things you use frequently (>50%), place them within arm’s reach to prevent a lot of reaching and bending/twisting at your back.
  • Less frequent items: These are okay to placed out of arms reach.
• Telephone: If you are on the phone a lot, the worst thing you can do is get in the habit of holding the phone between your ear and shoulder. This is going to place a lot of strain on both your cervical spine and muscles that surround it. The best investment for you would be a headset. This will allow you to keep your neck in a neutral position.

Now that you have a good understanding of easy adjustments you can make at your workstation, let’s talk about couple different stretches and exercises you can do to help improve posture and reduce muscle pain. Good posture can feel like work initially due to an imbalance of tight muscles and weakness.  *Exercises and stretches can be accessed on HEP2GO.

1. Upper Trapezius Stretch
   1. Begin by retracting your head back into a chin tuck position. Next, move your head towards one side with the help of your hand for light over pressure.
2. Levator Scapulae Stretch
   1. Begin in a seated position. Place one hand on your head, look downward and pull down and in as if you are looking at your opposite armpit or hip.  
3. Corner Stretch
   1. While standing at a corner of a wall, place your arms on the walls with elbows bent so that your upper arms are horizontal and your forearms are directed upwards as shown. Take one step forward towards the corner. Bend your front knee until a stretch is felt along the front of your chest and/or shoulders. Your arms should be pointed downward towards the ground.
4. Elastic Band Rows
   1. Holding elastic band with both hands, draw back the band as you bend your elbows. Keep your elbows near the side of your body.

1. Elastic band Scapular Retractions with Mini Shoulder Extensions
   1. While holding an elastic band with both arms in front of you with your elbows straight, squeeze your shoulder blades together as you pull the band back. Be sure your shoulders do not raise up.  

1. Cervical Chin Tuck and Retraction
   1. While lying on your back with a small folded up towel under your head, tuck your chin towards your chest. Also, focus on putting pressure on the towel with the back of your head. Maintain contact of head with the towel the entire time.

If you do all these things and you are still dealing with headaches and neck/back pain, don’t hesitate to reach out to your local physical therapist. There are many things they can do to further assess your symptoms and provide you with alternative treatments (listed below). You can also get a certified ergonomic specialist to come into your work place to complete a formal assessment and give further suggestions. We have our very own specialist located at Live In Motion Physical Therapy Specialists.

• Functional Dry Needling
• Graston – instrument assisted soft tissue mobilization
• Joint mobilization/manipulation
• A more in depth stretching/strengthening program

Resources:

N. (2018, February 28). Ergonomics and Musculoskeletal Disorders, NIOSH, CDC. Retrieved December 6, 2018, from https://www.cdc.gov/niosh/topics/ergonomics/default.html

Christian, M. (2017, May 23). Single- and Dual-Monitor Computer Setup: Ergonomic Tips. Retrieved December 6, 2018, from https://www.ehstoday.com/health/single-and-dual-monitor-computer-setup-ergonomic-tips

Office ergonomics: Your how-to guide. (2016, April 20). Retrieved December 6, 2018, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169

Work Place Ergonomics: How to Set Up Your Desk. (2018, April 30). Retrieved December 6, 2018, from http://buffalorehab.com/blog/work-place-ergonomics-how-to-set-up-your-desk/

(n.d.). Retrieved December 6, 2018, from https://www.hep2go.com/index_b.php?userRef=jflhbhkhdnh