Avoiding Tech Neck (And Other Work-Related Aches & Pains)

Chances are you are reading this article from your desk or on your phone. Whether in-office or working remotely, the average person spends at least 8 hours per day at a desk, in front of a computer, or attached to a device. The hours of poor posture spent hunched in your chair, using your coffee table as a desk, propping a device in your lap, or straining your head up or down to read your monitor can often lead to neck, back, or shoulder injury.

Recent data suggests that many people’s aches and pains are either exacerbated or originated by their job. Musculoskeletal disorders (MSDs) are the single largest category of employee complaints, accounting for 20% to 60% of workplace injuries. MSDs are also responsible for almost 30% of all workers’ compensation costs. 

The Center for Disease Control (CDC) reports that US companies spent 50 billion dollars on direct costs of MSDs. According to OSHA, indirect costs can be up to five times the direct costs of MSDs.

When you think of workplace hazards, you probably conjure up injuries of exposure to dangerous chemicals, falls from heights, or heavy equipment. Rarely do people think of their desks and devices as being hazardous, but perhaps they should start because according to the Workplace Safety and Insurance Board, MSDs are the most common type of workplace injury.

How Chiropractic Care Helps Combat Stress & Strain

There are some very simple steps you can take with your chiropractor to help prevent workplace injuries from plaguing you.

1. Get an annual posture check
   Our doctors recommend at minimum getting an annual posture check at your chiropractor’s office. Much like getting your teeth cleaned, this step should become a non-negotiable part of your annual well-check routine.

2. Roll your back out with a spinal molding roller
   Traction rollers are one of the most important tools you can use as part of a posture correction or spinal curve rehabilitation regime. 

3. Use a posture seat cushion
   Most of us sit incorrectly and that’s largely in part to the fact that office chairs do not provide the support and cushioning needed for working long hours at your desk. An ergonomic seat cushion provides an affordable alternative to buying a better chair. Your chiropractor can help you chose the best one for the way you sit in your chair.

4. Take more breaks
   Set a timer (or use your smartwatch) to remind you to take 30-second to 1-minute posture breaks every hour. This exercise can be as simple as sitting up straight in a chair—or standing if you prefer—with your arms out to your sides, palms up, head back, and doing deep belly breaths. Not only are you giving your posture a break, but your eyes and brain will also thank you!

5. Adjust your desk and monitor height
   A desk that is at the wrong height can cause you to repetitively move and bend awkwardly during the day. Make certain that your desk is the right height to comfortably reach the keyboard and mouse. All needed supplies such as pens, sticky notes, etc., should be easily and comfortably accessed. Lastly, your monitor should be slightly below or at eye level to help avoid neck strain.

6. Buy a footrest
   Even with the best chair and desk, it can be challenging for those of us who are, ahem, vertically challenged to reach the ground. Using a footrest will help decrease stress on the lower back and ergonomically position you in your chair.

7. Position your keyboard properly
   Using the keyboard incorrectly is a leading cause of MSDs from neck and back issues to carpal tunnel syndrome. Your keyboard should sit at elbow height and your hands should sit in as natural a position as possible. 

8. Fuel yourself
   Here’s our gentle reminder to drink plenty of water and have healthy snacks on hand during the day. Taking breaks to grab more water, slice an apple, or nosh on some carrots and hummus will kill two birds with one stone. 

It’s all about self-care!

Building an ergonomic office space is a crucial step to prevent further injury, but choosing to participate in chiropractic care is an effective way to both prevent and treat pain associated with back, shoulder, and neck strain. Chiropractic treatment leads to better body alignment so you enjoy greater mobility with fewer aches and pains.

If you or a co-worker suffer from symptoms related to MSDs, give us a call. Our Doctors can help get the symptoms under control as well as help advise you on how to set up a more ergonomic workstation.