With such large government and corporate sectors, many of Canberra’s residents find themselves spending long hours hunched over a desk throughout the working week. As such, pain and discomfort (particularly in the back, shoulders, and neck) are a common complaint.
Don’t have to live this way? It’s generally possible to manage those desk-related aches and pains. With the help of a skilled physiotherapist, you may even be able to overcome them completely.
The passionate team at Powerhouse Canberra is seeing an increasing number of patients whose pain and discomfort are the result of an office job rather than a sporting accident or labour-intensive profession. Book an appointment with one of our highly skilled physiotherapists in an effort to get to the root cause of your injury and allow us to develop a personalised treatment plan to suit.
What Causes Desk-Related Aches and Pains?
While there are many possible causes for pain and discomfort, some of the more common culprits include:
- Poor posture
- Poor ergonomics
- Lack of movement
- Stress and tension
Many of the office workers that we treat complain of lower back pain (often the result of sitting for extended periods), neck discomfort and/or headaches (which are often caused by improperly positioned computer screens), and even tennis elbow (caused by excessive use of computer mice and keyboards).
Add Your Heading Text HereIs Stress Really That Damaging?
Yes! Many people overlook the impact that stress may have on a desk worker’s physical well-being. Stress has the potential to manifest in various ways (including tension headaches, muscle pain, and even digestive problems).
When we’re stressed, we tend to unconsciously tense up and adopt poor posture. This often increases the strain on our muscles and joints, typically leading to issues such as muscle imbalances and exacerbating any desk-related aches and pains we’re already experiencing.
How Can Desk-Related Aches be Addressed?
1. Altering Posture
As we’ve already mentioned, poor posture tends to put unnecessary strain on muscles and joints. To address your posture, you should focus on:
- Head Position– keep your head upright with your ears in line with your shoulders.
- Shoulders– relax your shoulders by gently rolling them backward and down.
- Back Support– sit back in your chair so that your lower back is supported and the natural curve of the spine maintained (use a lumbar or cushion if necessary).
- Feet Position– keep your feet flat on the floor with your knees at a right angle or slightly lower than your hips (use a footrest if necessary).
2. Employing Good Ergonomics
Ensuring that your workspace is set up as ergonomically as possible may help to reduce strain on the body. An ergonomic workstation includes:
- Appropriate Monitor Height– the top of your screen should be at eye level.
- Well-Positioned Keyboard and Mouse– your forearms should be parallel to the floor with your elbows resting comfortably to your sides.
- Ergonomic Chair– your hips should be slightly higher than your knees. Opt for an ergonomic chair for in-built lumbar support.
- Desk Accessories– if you spend a lot of time on the phone, a headset may prevent that awkward cradling of the phone between your ear and shoulder.
3. Taking Movement Breaks
Even if you have a perfect ergonomic setup, sitting for too long may be harmful. Our bodies are designed to move, so breaks are a must. Try:
- Standing Up– aim to stand up and stretch every 30 minutes. Take a quick walk around the office if you can.
- Exercises– try to incorporate some simple exercises into your daily routine. Neck rolls, shoulder shrugs, and seated spinal twists may help to relieve tension and can be done discreetly at your desk.
- Taking Micro-Breaks– aim to take a micro-break every 10 to 15 minutes. This could be as simple as shifting your posture or closing your eyes for a few seconds.
4. Incorporating Exercises
There are plenty of simple exercises that can be incorporated into your working day in an effort to help relieve desk-related aches and pains, such as:
- Neck Stretch– sitting upright, gently tilt your head toward your right shoulder until you feel a stretch on the left side. Hold for 15 to 20 seconds, then repeat on the other side.
- Seated Cat-Cow Stretch– sit forward on your chair with your hands on your knees, then arch your back, and look up (cow pose). Next round your spine and tuck your chin down towards your chest (at pose). Repeat this 10 to 15 times.
- Seated Hamstring Stretch– sitting on your chair, extend a leg out in front of you while keeping your heel on the ground. Lean forward from your hips and reach toward your toes. Hold for 15 to 20 seconds, then repeat on the other side.
Got Desk-Related Aches and Pains? See a Physiotherapist Today
Desk-related aches and pains affect many office workers in our technology-driven workplaces. With various contributing factors, eliminating the problem entirely is next to impossible– but there are ways you may be able to minimise it.
If you’ve tried the above strategies but still find yourself experiencing pain and discomfort from sitting at your desk, we recommend seeing one of our skilled physiotherapists for a thorough assessment. Your pain may be a sign of a more serious issue that needs to be addressed, and we would be more than happy to create a personalised treatment plan to suit. Book your appointment at Powerhouse Physio today!
