5 Ways to Relieve Back and Neck Pain in Your Desk Job

Back and Neck pain is one of the most common things we see here at Sport and Spinal Physiotherapy. Perhaps its not surprising given such a large proportion of Canberrans work a desk-job. And it’s the sort of injury that can have a significant influence on all aspects of your life.

According to the Australian Bureau of Statistics (ABS), in 2016, around 42.4% of employed persons in the ACT worked in the public administration and safety sector. So quite a large chunk of the population in the ACT. The Australian Institute of Health and Welfare also reported that in 2017-2018, approximately 1 in 6 Australians (about 16%) reported back problems.

So given the population in Canberra is at 431,215 (reported in 2020). Based on the figures just mentioned, that’s a lot of Canberrans that will experience neck and back pain. So what can you do to help make your back and neck pain much more manageable or prevent it all together?

 

Ergonomic Workspace Setup

One of the most crucial steps in preventing back and neck pain is optimising your workspace ergonomics. Begin by ensuring that your desk, chair, and computer setup support proper posture. Your chair should provide adequate lumbar support, allowing your back to maintain its natural curve. Adjust the chair height so that your feet rest flat on the floor or on a footrest, with knees bent at a 90-degree angle.

Similarly, position your computer monitor at eye level to prevent strain on your neck. Maintain a relaxed posture, with shoulders squared and arms positioned parallel to the floor. Invest in ergonomic accessories such as a keyboard and mouse with wrist support to minimise strain on your hands and wrists during extended typing sessions.

These are only small changes to make but you’ll be surprised with the difference optimal workspace ergonomics can make to your pain!

Regular Movement and Stretching

Prolonged periods of sitting can contribute to stiffness and discomfort in the back and neck. Combat this by incorporating regular movement breaks into your workday. Set a timer to remind yourself to stand up, stretch, and walk around every hour.

Simple stretches targeting the neck, shoulders, and back can help relieve tension and improve circulation. Consider integrating stretching exercises into your routine. This can include neck rotations, shoulder rolls, and spinal twists. 

These movements help maintain flexibility and reduce the risk of muscle imbalances that can lead to pain and discomfort. Additionally, consider other exercise options such as yoga or tai chi outside of work hours to improve overall flexibility and mobility.

Additionally, having a sit to stand desk can be a really easy and effective way to incorporate regular movement and stretching. If you have one at work already and haven’t used it, give it a go! If not, have a chat to your workplace about potential options to incorporate regular movement into your work life.

 

Mindful Posture Awareness

Mindfulness of posture is beneficial for preventing back and neck pain in office settings. It’s much easier said than done. Be conscious of your posture throughout the day, avoiding slouching or hunching forward at your desk. Imagine a string pulling you upward from the top of your head, aligning your spine in a neutral position.

Practice ergonomic typing techniques, keeping wrists straight and elbows close to your body to minimise strain on the neck and shoulders. Regularly check in with your posture and make adjustments as needed to maintain optimal alignment. This can help reduce the risk of discomfort.

However, slumped posture isn’t necessarily the worst thing. For some people, slumped posture may be very beneficial! It’s important to regularly change your posture throughout the day to help manage symptoms. For more specific information on what sitting posture may be best for you, book in to see one of our physiotherapists!

Strengthening and Conditioning

Building strength in the muscles surrounding the spine and neck can help prevent and alleviate pain associated with prolonged sitting. Incorporate targeted strength training exercises into your fitness routine, focusing on core stability, back and shoulder strength.

Exercises such as planks, bird dogs, and Superman lifts can help strengthen the core muscles that support the spine. Additionally, incorporate exercises that target the upper back and shoulders, such as rows and shoulder presses. These exercises can help to improve posture and reduce tension in the neck and upper back.

Basically, the key with this is to pick exercises or forms of exercise you like! The best exercise is the one you’re actually going to do, so have a go at new things or go back to doing things you used to enjoy!

Stress Management and Relaxation Techniques

Stress and tension often exacerbate back and neck pain, making it essential to prioritise stress management and relaxation techniques. Incorporate stress-reducing activities into your daily routine, such as deep breathing exercises, meditation, or progressive muscle relaxation.

Create a calming work environment by incorporating elements such as soothing music, aromatherapy, or ergonomic seating. Take regular breaks to step away from your desk and engage in activities that promote relaxation and mental well-being. This can include going for a walk outdoors or practicing mindfulness in nature.

If you would like some more specific information about strategies to cope with stress and anxiety book in with your regular GP and have a chat about options that would be best for you. 

Conclusion

Back and neck pain are common challenges faced by office workers, but they can be effectively managed through proactive strategies and lifestyle adjustments. By prioritising ergonomic workspace setup, regular movement and stretching, mindful posture awareness, strengthening and conditioning exercises, and stress management techniques, office workers can reduce discomfort and improve overall health and well-being.

So there you have it, 5 simple strategies that you can incorporate into your daily life to help your neck and back pain. By incorporating these easy steps into your work day, you’ll be able to jump on top of that annoying neck and back pain in no time.If you find these strategies still aren’t completely helping your pain, book in to see one of our physiotherapists and we will perform an assessment and develop a treatment program specific to you to have you back to being pain-free in no time!