4 Easy Ways of Reducing
Neck and Back Pain at Work
1. Sitting with support.
Do you end up slumped low in your chair, at the edge of your seat by the end of the workday? You’re not alone! Having appropriate seated posture is critical but tough to maintain. A seat that is too reclined, or positioned too low can have a large impact on work-related pain and discomfort, specifically upper and lower back. When seated at your desk, ensure you have correct body position:
- Feet are flat on the floor
- Knees are bent at approximately 90°
- Thighs are parallel with the floor or slightly angled down
- The small of your back is supported by the backrest height and angle
- Forearms are supported by the armrests and are bent at approximately 90° with elbows close to your sides
2. Monitor distance, height and alignment.
Hunching, perching, jutting your chin out. These are all postures we tend to adopt when our monitors are not positioned correctly. Most often, individuals are observed to be working off monitors that are too low. This can lead to continuous flexion of the neck and/or shrugging of the shoulders. Whether you work off a laptop, one monitor or multiple monitors, ensure you have positioned them correctly:
- Monitor distance is approximately an arm’s length away
- Monitor is in line with the mid-line of your body
- Height of the monitor is positioned such that the top 1/3 of the screen is at eye level
- If you have more than one monitor but use one more frequently, designate the primary and line it up with the mid-line of your body (aka your nose), with the other monitor off to one side, but as close to the primary monitor as possible to help minimize head and neck rotation when viewing the second monitor
- If you use both monitors equally, position both monitors in line with the mid-line of your body (the seam between both monitors is in line with your mid-line)
- If you work off a laptop and an external monitor, ensure both screens are at equal height. *TIP: a no cost solution to raise the height of a screen is either textbooks or reams of paper
3. Avoid using your cell phone or tablet for e-mails.
We live in a digital age where mobile devices are like another appendage. It’s rare for us to leave the house without our cell phones. We tend to check our messages every chance we get (except while driving, right folks?!). However, when at your workstation, try to answer e-mails through your computer – where you have the highest chance of maintaining good posture. Increased tablet and phone screen time while seated may promote improper postures – hunched back, flexion of the head and neck (‘Text Neck’ – see image), shoulders tend inwards or elevated and arm/elbow angles that are out of acceptable range. It is important to limit the use of mobile devices at all times, but especially when a more appropriate option is available.
4. Get moving!
Let’s face it, we can’t hold perfect posture for 8 hours straight. Your posture will suffer the longer you sit. What’s the solution? GET MOVING!
- Incorporate microbreaks every 1/2 hour – this includes simply getting out of your chair and stretching your arms, extending your back or rolling your wrists after a typing task
- Try stretches and exercises that are workstation friendly; always remember to hold a stretch for 30 seconds and not stretch to the point of pain
- *TIP: try setting a silent alarm on your phone or a reminder in your calendar. It may not be possible to get up every time, but it’s a good visual reminder that you have been seated too long. Be accountable to yourself and don’t sacrifice your health for your work!