Working at a desk for long hours can be a real pain in the neck—and back! But it doesn’t have to be. Whether you're a busy professional, a parent working from home, or anyone else who spends a lot of time at a computer, we’ve got you covered. Let’s dive into how your workplace can cause neck and back pain, how to set up an ergonomic desk, and share some pain-free posture tips, breaks, stretches, and exercises to keep you feeling great and moving well.

The Ergonomic Culprit: Why Your Neck and Back Hurt

Ever heard of "tech neck" or "desk jockey back"? These terms describe the aches and pains that come from hunching over computers, tablets, phones, and other devices. Poor ergonomics, especially ones learned and used for years, can lead to muscle strain and chronic discomfort. Here's why:

• Forward Head Posture: Staring down at a screen or keyboard often leads to a forward head posture, putting extra strain on your neck and upper back muscles. When our deep neck flexor muscles fatigue, our SCM muscle starts to take over. This creates that chin “jutting out” position.

• Slumping: Without proper support, it's easy to slump or hunch, leading to lower back pain and tightness in the shoulders. In this case, our pectoralis chest muscles tighten which causes our shoulder retractors (aka muscles pulling the shoulders backwards) to weaken.

• Static Positions: Staying in one position for too long, even if it's a good one, can cause stiffness and pain. This is because our bodies were made to bend and move, not sit still for hours at a time.

Don’t stress, with a few easy tweaks you can completely transform your workspace! Listed below are the specific callouts you want your work setup to have in order to fully customize it to your needs.

Setting Up an Ergonomic Desk

Chair

• Adjustable Height: Your feet should be flat on the floor (or a footrest), with your knees at a 90-degree angle.

• Lumbar Support: Use a chair with good lower back support. If yours doesn’t have it, a small pillow or rolled-up towel can help.

• Armrests: Your elbows should be at a 90-degree angle, resting comfortably on the armrests without slouching.

Desk

• Height: Your desk should allow your arms to rest at a 90-degree angle when typing. If it’s too high or low, consider an adjustable desk or keyboard tray.

• Space: Keep frequently used items within easy reach to avoid repetitive overreaching and straining your back or shoulders.

Monitor

• Eye Level: The top of your screen should be at or slightly below eye level. You can use a monitor stand or stack of books to adjust the height.

• Distance: Place your monitor about an arm’s length away to reduce eye strain and encourage a neutral neck position.

Keyboard and Mouse

• Alignment: Your keyboard and mouse should be close enough that you don’t have to reach for them, with your wrists straight and elbows close to your body. Consider a supportive pad for your wrists if you have carpal tunnel.

Pain-Free Posture Tips

Maintaining good posture can significantly reduce neck and back pain. Here are some quick tips:

• Sit Back: Use the backrest of your chair to support your spine.

• Feet Flat: Keep your feet flat on the floor or on a footrest.

• Neutral Neck: Keep your neck in line with your spine, not jutting forward.

• Shoulders Relaxed: Roll your shoulders back and down, avoiding hunching.

Take Breaks and Move

Even with perfect ergonomics, staying in one position too long isn’t ideal. Aim to take a break every 60-90 minutes. Stand up, stretch, or take a short walk to keep your body from getting stiff.

Stretches and Exercises for Desk Workers

Keep reading for stretches and exercises to incorporate into your daily work routine! If it helps, set up a timer or reoccurring calendar event to remind you it’s time to get moving.

(Try out all the stretches at least once, keep up the ones that feel good and forget the rest!)

Neck Stretch

• Neck Tilt Stretch: Sit or stand with your back straight. Gently tilt your head towards one shoulder, using your hand to apply light pressure. Hold for 20-30 seconds and switch sides.

Shoulder Stretch

• Shoulder Rolls: Roll your shoulders forward in a circular motion for 10 reps, then repeat going backward for 10 reps.

Back Stretch

• Seated Spinal Twist: Sit upright in your chair. Place your right hand on the back of the chair and twist your torso to the right, looking over your shoulder. Hold for 20-30 seconds and repeat on the other side.

Lower Back Exercise

• Pelvic Tilt: Sit with your feet flat on the floor. Slowly rock your pelvis forward and backward, tilting your lower back. This helps relieve tension in the lower back and maintains mobility in your hips.

Desk Yoga

• Cat-Cow Stretch: While seated, place your hands on your knees. On an inhale, arch your back and look up (Cow Pose). On an exhale, round your spine and tuck your chin (Cat Pose). Repeat 5-10 times.

• Child’s Pose: While seated, place your hands on your desk. Slowly push your chair away from your desk to lean forward and lengthen your spine. Repeat 5-10 times.

Core Strengthening

• Seated Leg Lifts: Sit up straight and lift one leg at a time, keeping it straight. Hold for a few seconds and then lower it. Repeat 10-15 times on each leg

Book an Appointment

Preventing tech neck and back pain is all about making small, mindful changes to your daily routine. By setting up an ergonomic desk, maintaining good posture, taking regular breaks, and doing simple stretches and exercises, you can work comfortably and pain-free. Your body will thank you!

Check out our page on Chiropractic Care for Adults if you’re curious about the other benefits of adjustments!

Start your summer pain free and call us at 720-403-8255 or schedule an appointment online.

XO, DR. MALIA WEINANDT & THE WELL SPINE TEAM