Deskwork and the Issues It Can Cause

If you are finding yourself at your desk for prolonged periods, then this post is for you! You may have experienced some pain after sitting at a desk; whether you’re knuckling down at work, slumping over those long study sessions, or catching up on some late-night emails, you may have experienced some pain after prolonged periods or perhaps other symptoms, which, if continued, could eventually result in pain. First, let’s take a step back and look at some of the issues desk work can cause.

Common Deskwork Issues

Shoulder Pain: Having tight muscles surrounding your shoulder joint from being in unnatural sitting positions at a desk can disrupt normal movement patterns, placing excessive stress on structures and leading to pain. Poor posture also places additional strain on surrounding tissues, which, over time, can lead to dysfunction and pain.
Lower Back Pain: Poor posture at a desk can be a key contributor to lower back pain. This is because poor posture can put additional stress on the vertebrae in your lower back and the cushioning discs in between. This alone doesn’t necessarily mean you will have pain, but when these discs become weakened or damaged, the soft gel-like centre in the middle of the discs can start to push outwards or cause some inflammation, creating pressure on your nerves that creates pain.
Neck Pain: Poor posture is one of the many causes of neck pain. Sitting at a desk with the head forward from the body means that the joints in the neck are loaded in a dysfunctional way. Dysfunction over time can lead to pain and inflammation and accumulative microtrauma over time.
Stress on Your Sacroiliac Joint: Inflammation or irritation can also occur in your sacroiliac joints, which are between the bones of your pelvis. When inflamed from poor posture this can cause pain and discomfort.
Midback Pain: Similar to the above, you may have had midback pain from a slouched or hunched-over position at your desk. This can cause spinal dysfunction and contribute to inflammation of the surrounding muscles and nerves.
Decreased Mood: Research has found a noteworthy link between mental health and posture, particularly that poor posture can exacerbate anxiety or depression. Correcting your posture can increase your self-esteem and aid in the development of an optimistic outlook. Part of the reason for these effects is linked to your breathing. An upright posture facilitates the ability to take deeper breaths to calm your nervous system.

Solutions To Poor Desk Posture

The following strategies can help you to alleviate pain and also prevent it from occurring in the first place!

Chair and Desk Height: Your chair and desk height should be adjusted so that your spine is in a neutral position. This means your knees should be at a 90-degree angle and your feet flat on the ground while your chair still supports your lower back.
Keyboard and Mouse: Should be at a distance where you can access them without having to extend your arms and elbows; stay at 90 degrees from your body. This will help to reduce any strain placed on your shoulders and wrists.
Monitor Position: Your monitor position should be adjusted so that the height is laced in front of you at eye level. This will help to maintain a more neutral position of your vertebrae and reduce neck strain.
Taking Breaks From Desk Work: Ideally, you should be taking a break from desk work every 30 minutes. This could involve going for a walk, having a quick stretch to help relieve tense muscles, or simply standing up for a few moments if you are on a time crunch! This helps you to release the pressure that builds up on your muscles and spine after sitting for prolonged periods of time and can also help you to regain your focus and work efficiency.

If you’re not aware of your posture and habits when working at a desk, deskwork can be physically taxing. The effects of prolonged sitting are real, ranging from mood swings to shoulder and back pain, but the good news is that you can avoid these problems with a few simple changes and preventative measures. You can prevent pain and increase productivity by setting up your desk properly, taking regular breaks, and keeping excellent posture. Visit Wilder Living Chiropractic for professional advice and individualised care to keep you feeling your best, whether you’re already experiencing stress or would like to avoid problems in the future!

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