Whether you’re sitting at desk in an office, at home or as a student, spending lots of hours at the desk can wreak havoc on your back, neck and other muscles, causing desk related muscle pain.
Back pain caused by sitting
I treat a lot of workers for desk related muscle pain in the upper and lower back, often at the same time. Often the lower back muscle, quadratic lumborum stiffens while sitting. While the upper back and neck muscles become tight and weak from poor posture at the desk.
Some researchers claim sitting for extended periods is as dangerous to health as smoking. While this might be an over statement however, sitting for between 4 and 8 hours a day can increase the risk of disease. Increased risks of Type 2 diabetes, cardiovascular disease, cancer, and depression have all been linked to sitting for long periods.[1]
Movement reduces desk related muscle pain
Getting at least 30 minutes of exercise each day, moving around the office, and using a sit/stand desk are great ways to reduce time at the desk and in turn, muscular pain and tension. Some offices are now implementing standing or walking boardrooms. Therefore, meetings are not seated. This also reduces your time in meetings!
Posture at the desk
Tailoring your desk setup to you is the best way to ease desk related muscle pain.
Sit with your bottom just away from the back of the chair, allowing for the natural curve of the lumbar spine to come away from the chair and the middle and upper part of your back come into contact with the chair. Feet on the floor, or foot rest if you’re too short, with knees over your feet and at right angles. Back tall and relaxed. Don’t force any posture.
Look straight ahead at your monitor, looking at the top third of the monitor. Your chin should not be tilted up. Your eyes will adjust to the rest of the monitor.
Relax your arms and shoulders without reaching up or across to the keyboard and mouse. Your core should be activated, so consequently the natural curve of the spine is restored.
Neck and head muscle pain related to desk work
Poor posture can lead to muscular pain such as neck and shoulder tension that can cause headaches. Proper posture will help ease tension. Make sure the back of the neck is long and strong to support the head by tucking the chin. Don’t force this posture but maintain a tall, relaxed posture.
You can build muscle memory of where your chin should be by putting your bottom and shoulders against a wall, there should be a natural arch of your lower back away from the wall.
Tuck your chin in a little and bring your head back so it touches the wall. You should not have to tilt your head back to do this. Do this for 20-30 seconds, several times a day. Muscle memory will build and help maintain your chin position at the desk.
Shoulder and arm pain from desk work
If you are experiencing shoulder or arm pain your desk may be too high or far away. Sit with the keyboard so your arms are at right angles from the body.
Elbow, wrist and hand pain could result from over use. Make sure your posture is relaxed with the mouse and as close to the keyboard as possible. Use your whole arm, not just the wrist or elbow. Move your hands away from the keyboard when not actively typing, to allow your hands to rest.
If you are experiencing numbness or tingling in the hands it’s best to consult a physical therapist for treatment and exercises.
Don’t forget regular massage can help maintaining muscular health, correct posture and general maintenance of pain from long periods at the desk.
