Stopping Neck Pain by Correcting Your Screens and Sitting Posture at Work
Americans spend more time at work than nearly any other developed country. And, these days, most of us are behind a computer for the bulk of the workday. Even traditional labor jobs now involve some sort of clerical component! Because of this, it’s getting easier and easier to ignore your posture and fall into bad habits. The biggest of these involves straining your upper back and cervical spine to look at a poorly-positioned computer screen. Our bad workday posture is a direct contributor to an outbreak of cervical spine conditions like text neck and cervical dysfunction. What starts as a pain in the neck quickly becomes lingering, chronic pain. From there, kyphosis and bulging discs. Eventually, your neck pain is the cause for a disability check.
Computer screens and seated jobs aren’t going anywhere. That’s why it’s time to focus on upper back and neck health – specifically, ergonomics. The experienced staff at Posture Works in San Francisco, CA and Denver, CO supports patients each and every day on their journey to a pain-free life. We have some tips for you on how to use your screens, without it leading to detrimental neck pain.
Improving ergonomics at work and at home
Workplace wellness is critical if you want to eliminate neck pain. To ensure you’re promoting positive wellness in an environment where it’s easy to slip into bad habits, you need to focus on good ergonomics.
Establishing good ergonomics simply means having proper posture and paying attention to your body. Ergonomic support helps you maintain good posture and prevent unnecessary stress. For good workplace ergonomics when you sit down to your computer, be sure to:
- Use a comfortable chair that’s the right height and supports your back. Adjust the chair so that your neck and back are straight with your feet planted on the floor.
- Ensure your computer’s monitor is near eye level, so you don’t have to be looking down all the time. The same goes for your phone: looking down all the time puts extra pressure on your cervical spine. Make sure the monitor is also less than 20 inches away, to prevent eye-strain.
- Stand up and stretch occasionally to get your blood flowing. Take a lap or two around the office or walk to the bathroom and back. Never sit for more than 30 minutes at a time and if you’re forced to stay seated for an extended period, try to do basic seated stretches.
- You may want to invest in a standing desk. This makes it easier to keep the spine neutral and the neck not bent. Many workplaces today will accommodate standing desk requests, so check with your supervisor or IT department before making a personal investment.
The bottom line for workplace ergonomics is that you need to be cognizant of bad posture habits and retrain yourself with good habits. Ergonomics is the key to doing this.
How can a chiropractor help?
In addition to teaching you the role of ergonomics, a chiropractor can help you establish sound posture and keep you accountable outside of work. They can also correct spinal misalignments that may already exist, to keep your spine flexible and sound. Remember that the spine provides vital support for your whole body. When it’s out of whack, you will have health issues.
You don’t have to live with acute neck pain or chronic back issues caused by your work environment. The experts at Posture Works offer friendly, professional chiropractic care to Denver, CO and San Francisco, CA patients. Contact us today for your free consultation. We’ll introduce you to ergonomics and the Chiropractic BioPhysics (CBP) program we use to personalize chiropractic care for all our patients.
Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.