The Ergo Fix: Transforming Your Workspace for a Happy Neck

Introduction:

Desk jobs have become the norm often with many hours spent glued to a desk after a lengthy commute. Neck pain is one of the most common reasons people seek my help as a physiotherapist. In the 30 years I have been working I have seen neck pain overtake shoulder and knee problems to become second only to back pain which is the most common cause of complaint.

As a physiotherapist there is much I can do to help. My treatment philosophy of asses, respond, treat, sustain works brilliantly with desk work related neck pain. First, I use manual therapies (joint and soft tissue techniques), taping and acupuncture to alleviate pain and support the muscles that are overworked (assess & respond). I educate my clients about the precipitating factors and how to reduce risk and exposure to desk work related neck pain. Next I use joint mobilisations and muscle strength and control exercises to improve mobility and movement control (treat). Then I put I place a maintenance plan to sustain the improvements made (sustain). When my clients finish treatment they understand the problem, how to self-manage and critically they know the signs of when things are worsening and when and why they may need to come back to me.

I have a supply of books and rehabilitation equipment including TENS machines, heated blankets, Chinese suction cups, and rehab equipment that I lend to clients. Not everyone has rehab equipment at home (or wants to have), so the lending library works really well.

In this blog post, i'll explore the causes of desk worker-related neck pain. Additionally, there is an exciting challenge for you to join to make positive changes to your workplace, with my help and support.

Understanding the Problem:

The neck bears the brunt of this strain, resulting in stiffness, tension, and sometimes chronic pain. Factors such as improper ergonomics, repetitive movements, and lack of breaks exacerbate these issues, ultimately affecting productivity and quality of life.

Tips for a Pain-Free Workday:

1. Optimise Your Workspace: Ensuring your desk, chair, and computer setup are ergonomically designed is important. Your monitor should be at eye level, your keyboard and mouse positioned comfortably, and your chair providing adequate lumbar support. Remember that how you use your equipment and how you behave is crucial too.

2. Practice Proper Posture: Sit upright with your shoulders relaxed and your back supported by the chair. Keep your feet flat on the floor or on a footrest, and avoid slouching or leaning forward excessively. Perform regular posture check-ins with yourself throughout the day. For example as you prepare to join a meeting take a moment to think about your posture.

3. Take Regular Breaks: Incorporate short breaks into your work routine to stretch and move around. Simple neck stretches, shoulder rolls, and gentle back bends can help relieve tension and improve circulation. Take an exercise snack mid-morning and mid-afternoon.

4. Stay Active: Engage in regular physical activity outside of work to strengthen your muscles and improve flexibility. Activities like yoga, swimming, or Pilates can be particularly beneficial for targeting neck and back pain.

5. Mindful Technology Use: Be mindful of your screen time and take steps to reduce strain on your neck. Adjust font sizes, use voice-to-text features when possible, and take frequent breaks to rest your eyes and neck muscles. Use your phone as a phone as much as possible, call people instead of playing text tennis. Even better, communicate in person with colleagues whenever possible.

6. Invest in Supportive Equipment: Consider using ergonomic accessories such as a supportive chair cushion, a standing desk converter, or a headset for phone calls to reduce strain on your neck and upper back.

Join the Desk Worker Ergonomic Makeover Challenge: To combat desk worker-related neck pain and promote ergonomic awareness, I have created the Desk Worker Ergonomic Makeover Challenge which will go live on April 15th. It is free to join and it is designed to help you focus on making improvements to your workspace and how you interact with it. I will be with you for the first 5 days to set you on your way and by joining the Facebook group (Lisa Kerry's Physiotherapy Hub) you can interact with others doing the challenge and continue to receive my support.

Participants will be encouraged to assess their workspace setups, implement ergonomic improvements, and share their experiences and tips in the Facebook group. By joining this challenge, you'll not only enhance your own well-being but help others to do the same.

Conclusion: Neck pain caused by desk work is a common issue that can significantly impact one's quality of life. By implementing simple ergonomic adjustments, practicing good posture, and taking regular breaks, individuals can reduce discomfort and improve their overall musculoskeletal health. Join us in the Desk Worker Ergonomic Makeover Challenge and take the first step toward a pain-free workday!