How to Prevent or Relieve Pain While Working at Your Desk

March 3, 2021

You’ve probably heard that sitting down all the time isn’t healthy—but for anyone with an office job, there’s not much you can do, except invest in a standing desk. Working at a desk can cause or exacerbate neck, back and shoulder pain. If you make some simple adjustments, however, you’re sure to notice less pain and a better range of motion. And the better you feel, the less likely you’ll suffer fatigue.

With all of this in mind, here’s a Naples, FL chiropractor’s best tips for working at your desk:

  • Make sure you’re sitting properly: Your office chair might be directly causing or contributing to your back pain. OSHA suggests that office workers need a chair that properly supports their entire backside, arms and legs. It needs to be adjustable so you’re not locked into one specific posture. Speaking of posture, make sure you monitor yours throughout the day. Set timers on your phone to get in the habit of readjusting every half hour to hour.
  • Take plenty of breaks: Sitting for long periods of time can lead to a number of serious health conditions, including diabetes, obesity and high cholesterol. On top of that, sitting puts undue pressure on your back and neck. Try to get up and stretch every 30 minutes or so, or take a short walk if you can. The more you can get up and move around, the less impact your sedentary job will have.
  • Consider your desk layout: Even if your desk chair is properly supportive, your desk might still contribute to your back and neck pain. Your desk height needs to be the right height so you can comfortably reach your keyboard and mouse without having to bend or lean awkwardly. Keep all your most-used supplies within reach, and consider adding a foot rest for additional support.
  • You might be typing incorrectly: Finally, you might actually be typing incorrectly—if your hands are in an awkward position or you tend to bang the keys, you might contribute to back and neck pain as well as repetitive stress injuries like carpal tunnel. Try to keep your hands level with your wrists, and type as softly as possible. Also, avoid keeping your hand on the mouse when it’s not in use—that can also strain your wrists.

Now that the new year is here, it’s the perfect time to reevaluate what’s working in your office space and what’s not. Making some simple adjustments can significantly improve your back and neck pain, and keep you feeling great all day long.

Of course, you might still have back and neck pain even when your office is the pinnacle of ergonomic achievement. In that case, make sure to book an appointment with a chiropractor in Naples, FL. They can help make gentle adjustments so working from your desk is less painful, allowing you to be happier, healthier and more productive at work.

Call Hiler Chiropractic & Neurology today to learn more about our services and book your appointment.

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