Is Sitting at a Desk Causing Your Back or Neck Pain?

Posture at Work Part 1

For many people, work no longer involves particularly strenuous physical activity. Yet spending hours at a desk can still leave the body feeling surprisingly uncomfortable. 

Back pain, neck pain, headaches and repetitive strain problems can all affect working life. Sadly, many workers remain at work, not wanting to take time off to recover. This not only compounds the problem but can affect their ability to concentrate, move and focus at work, rendering them less efficient at their job. 

So, is 'bad posture' really the problem – and what should you do about it? 

Why desk work can become uncomfortable 

The human body is designed to move. 

Yet a typical office day can involve travelling to work sitting down, working at a computer sitting down, eating lunch sitting down and then travelling home in much the same position. 

The issue isn't simply that sitting is inherently bad. It is the combination of prolonged static positions, repetitive movements and a workstation that may not suit the individual using it. 

Over time, you may begin noticing: 

• lower back discomfort; 

• neck or shoulder stiffness; 

• headaches; 

• wrist or arm discomfort; 

• general muscular fatigue. 

Your working environment, physical health, activity levels and other lifestyle factors can all contribute. 

What happens when your head drifts forwards? 

One common desk habit is allowing the head to move progressively forwards towards the screen. 

Your head itself is relatively heavy, so the further it moves away from a more neutral position, the greater the demand placed on the muscles supporting your neck and upper back. 

Spend long enough in that position and those tissues can become tired and uncomfortable. 

This may be particularly noticeable when working from a laptop because the keyboard and screen are physically connected. Position the keyboard comfortably and the screen may be too low; raise the screen and the keyboard becomes difficult to use. 

For regular laptop working, a separate keyboard and mouse can allow considerably more flexibility when positioning the screen. 

Is there such a thing as perfect posture? 

Probably the more useful question is: how long have you been in the same position? 

A beautifully arranged workstation won't compensate for sitting almost motionless throughout the working day. 

Rather than thinking of posture as one rigid position that must be maintained, think about creating a comfortable working position and then moving away from it regularly. 

The body appreciates variation. 

A simple desk set-up 

As a starting point: 

Screen 

Position your screen at a comfortable viewing height so that you don't repeatedly crane your neck downwards or forwards. 

Shoulders 

Allow your shoulders to remain relaxed rather than elevated towards your ears. 

Wrists 

Keep your keyboard and mouse within comfortable reach and aim to keep your wrists relatively straight. 

Back 

Use the support provided by your chair rather than spending the entire day perched on its edge. 

Feet 

Where practical, keep your feet supported rather than dangling or adopting an uncomfortable position beneath the chair. 

But remember: even an excellent set-up doesn't mean you should remain completely still. 

The problem with the makeshift home office 

Hybrid and home working have changed where many people spend their working day. 

A dedicated desk and adjustable office chair are one thing. Eight hours hunched over a laptop at the kitchen table – or working from a sofa – is another. 

If you work from home regularly, treat your workstation as a workplace rather than a temporary arrangement. 

Consider: 

• whether the screen is at a suitable height; 

• whether your chair supports you adequately; 

• whether your keyboard and mouse are comfortably positioned; 

• whether you have enough space to change position; 

• whether you're actually taking breaks. 

Small adjustments can make your working day much more comfortable. 

Your best posture may be your next posture 

One of the most useful habits is also one of the simplest: move. 

In next week's article, we'll look at practical ways to build movement into the working day, healthy work habits, when persistent symptoms may need assessment, and how chiropractic care may form part of the management of musculoskeletal problems. 

If back pain, neck pain or recurring discomfort is already affecting your work, Garioch Chiropractic (Inverurie) / Granite City Chiropractic (Aberdeen) can assess your symptoms and discuss an individual approach to care. 

Every patient and every workplace is different. Understanding what is contributing to your symptoms is the first step towards managing them effectively.