Neck, shoulder and back pain is common for those spending every day at the desk, slaving over the computer for long, arduous hours. What most people don’t realise is that there are techniques for minimising the pain, simple ways that can be implemented into your workday immediately to manage tension and pain. In this article, we have collated advice from our Perth chiropractors to help you stay pain-free at the desk, sharing their tips to reducing neck and back discomfort throughout the long workday.

Take breaks

It's likely you've heard this tip before, but rarely we experience people who prioritise breaks. Taking breaks from the desk is essential, and should be done more often than not. Our chiropractors recommend taking a standing and stretch break from your seated position every thirty minutes. Though this may not be possible during meetings and seminars, the more you prioritise your breaks, the better your pain will be managed.

Start your day off right

Preparing for your day at the desk is essential to controlling your neck and back pain while working. As your back is the most vulnerable first thing in the morning, it’s important to avoid aggravating activities without proper warms ups, primarily avoiding jerking movements. Such measures involve getting out of bed slowly, gently beginning your grooming routine, and exercising with proper conditioning first.

Travelling to work seated may not be the best way to survive your day at the desk. If you catch public transport, aim to stand up through parts of the journey, or walk to the train station instead of driving. The longer you can stay on your feet ahead of your day at the desk, the better off you will be.

Exercise every day

Daily exercise is essential for desk dwellers; not only does exercise aim to counteract the sedentary lifestyle, but it also balances weight management and overall wellbeing. There are many exercises specifically for desk life, to help strengthen the neck and spine to survive the day better. By focusing on strengthening those areas, the muscles work more effectively to support the spine while seated, as well as improved posture.

Change your set up

Neck and back pain shouldn’t be something you deal with at work; there are ways to remain seated pain-free, and these should be implemented into your desk set up. When next speaking with your chiropractor, discover the exact desk height, screen height and chair ideal for your condition and spinal position.

If you’re concerned about your neck and back pain at work, contact us today to consult with one of our experienced and helpful chiropractors!