How Can I Reduce Back and Neck Pain at Work?

Even though we know prolonged sitting is damaging to our backs, many Americans still spend upwards of 15 hours a day sitting in a static position. From long workweeks to strenuous commutes, we’re sitting more than ever, and it’s starting to take a toll on our bodies. From back and neck aches to high blood pressure, your body takes the brunt of your sedentary lifestyle. 

At Integrated Health Solutions, we see many patients suffering from work-induced back and neck aches and pains. Our practitioners help relieve pain caused by poor posture, prolonged sitting, and more through chiropractic treatment and integrative medicine. If you’re a part of the millions of employees impacted by workplace-induced pain, read on to see how you can reduce these aches and prevent future pains from developing.

Adjust Your Workspace

Are you aware there is an optimal position in which you should have your computer monitor? Having your computer screen improperly elevated can cause significant strain on your neck, resulting in tremendous aches and pains. It’s best to have your screen placed directly in front of you with the center of the monitor level with your nose. For those who use laptops, we recommend, if possible, nabbing a second monitor to do your work on.

Alongside your monitor’s alignment, the type of keyboard and its placement directly impacts the development of aches and pains in the back and neck. Ideally, you want your keyboard to be close enough so that you can have your elbows bent at a 90-degree angle. This helps you not slump when typing, resulting in less shoulder strain and significantly less neck pain.

Move Around and Stretch It Out

Performing routine stretches in the middle of the office, especially if you’re in a shared space, may seem a little weird, but it’s beneficial to your health. Not only does taking breaks every 30 to 45 minutes help to lessen the strain on your spine, but it can also increase your productivity. Setting a timer on your phone to remind yourself to get up at least once every hour helps alleviate developing aches and prevent new ones from encroaching on your workday. 

During this time, it’s a great idea to stretch out your joints and muscles. A simple neck flex, chin tuck, and spine stretch can do wonders for your entire body and leave you feeling invigorated and loose. 

Of course, if you can snag a standing desk to perform your work duties, always go with that. Splitting your time between standing and sitting at your desk helps tremendously with your back and neck pain and keeps you alert and accountable to the amount of time you’re spending sitting in a day.

Prevent Pain

Of course, the best way to treat neck and back pain is to prevent it altogether. This may seem nearly impossible when you spend 40+ hours a week sitting. However, the Orland Park chiropractic and advanced medical team at Integrated Health Solutions can help you effectively relieve and prevent pains caused by your increasingly sedentary lifestyle. By using science-based treatment options such as spinal adjustments, massage therapy, and more, our team can take your sore, unbalanced spine and transform it into a perfectly aligned and healthy part of the body. To schedule your consultation, call or message our Orland Park clinic, and a team member will message you as soon as we can. 

We can’t wait to assist you in building a stronger, healthier, happier body and life!