That Nagging Desk Job Pain? Let’s Fix It.
Let’s be real for a second. Does your desk job sometimes feel more like a professional pain-in-the-neck contest? You’re not imagining it. That slow-building ache in your shoulders, the tightness in your lower back, and that "tech neck" from staring at a screen all day are the not-so-fun prizes for spending hours at a desk.
From a chiropractor's perspective, your workspace setup is one of the biggest factors in your daily spinal health. The good news? You don’t have to renovate your office to feel better. A few simple, smart adjustments can transform your workspace from a pain palace into a posture-perfect haven.
Here are our top tips to get you started:
1. Your Chair Isn't Just a Chair, It's Your Throne
You spend hours in it, so let's make it worthy of you! The goal is to have your body in a neutral, relaxed position.
The 90-Degree Rule: Adjust your chair height so your feet are flat on the floor and your knees are at a comfortable 90-degree angle.
Support Your Lower Back: Your chair should support the natural curve of your lower back. If you have a gap between your back and the chair, don’t be afraid to use a small pillow or a rolled-up towel as a lumbar support. It’s a game-changer!
2. Stop Staring Down at Your Screen
Your head is heavy (think bowling ball heavy). When you're constantly looking down, you're putting a ton of strain on your neck and upper back.
Eye Level is Buy Level: Position your computer monitor so the top of the screen is at or just slightly below eye level. You shouldn’t have to tilt your head up or down. Pro-tip: a stack of books works just fine if you don’t have a monitor stand!
Keep it an Arm's Length Away: Your screen should be about an arm's length from your face to avoid leaning in.
3. Give Your Wrists a Break
Ever get that tingling or soreness in your wrists after a long day of typing? Let’s fix that.
Float, Don't Anchor: Keep your wrists in a straight, neutral position. Try to let them "float" while you type instead of resting them on the hard edge of your desk or keyboard.
4. The Best Posture is Your Next Posture
Our bodies crave movement. Even with the most perfect ergonomic setup, staying in one position for too long will lead to stiffness.
The Hourly Walkabout: Set a reminder on your phone or computer to get up and move around for a few minutes every single hour. Go grab some water, do a lap around the office, or just stand up and stretch. Your spine will thank you.
Quick Stretches You Can Do Right at Your Desk:
Neck Tilts: Gently tilt your ear toward your shoulder. Hold for 20 seconds, then switch sides.
Shoulder Rolls: Roll your shoulders up, back, and down. It's like a mini-massage for your upper back.
Torso Twists: While sitting, gently twist your upper body to look over one shoulder. Hold for a few seconds, then switch.
Making these small adjustments can have a huge impact on how you feel day-to-day. It's all about working smarter, not harder—and that applies to your posture, too!
If you're already dealing with persistent aches and pains from your desk setup, that’s your body’s check engine light coming on. A chiropractic check-up can help identify the root cause of the problem, restore proper alignment, and give you personalized advice to make your workday work for you.
Let us help you make your office a more comfortable place to be!
Cited Sources
American Chiropractic Association. (2020). Working From Home? Tips for a Healthy Spine. ACA Blogs. Available at: https://acatoday.org/news-publications/aca-blogs/working-from-home-tips-for-a-healthy-spine/
United States Department of Labor, Occupational Safety and Health Administration (OSHA). Computer Workstations eTool. Available at: https://www.osha.gov/etools/computer-workstations
Mayo Clinic. (2023). Office ergonomics: Your how-to guide. Available at: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
Waongenngarm, P., Areerak, K., & Janwantanakul, P. (2015). The effects of breaks on low back pain, discomfort, and back posture in office workers: a cluster randomized controlled trial. Scientific reports, 5, 10416. Available at: https://www.nature.com/articles/srep10416
