Office workers and chronic neck pain
Anyone who has to sit for long hours at a desk, computer, or classroom is at risk for ongoing neck and upper back pain. The discomfort may be tension in the upper part of the shoulders, pain or burning in the neck and shoulder blades, or a tired feeling in the neck as if the head is too heavy. I wish we could be awake normally, but computers, meetings and classes are the cards that are dealt to us in the life we live.
The wrong thing is to do nothing. There are steps we can take to mitigate and manage the stress that builds up from our sedentary lifestyles. This article will discuss the four actions we can take to regain our health.
First, believe it or not, we don’t have to sit down to work on the computer, attend a meeting, or take a class. We can stand while attending to these duties. Now there is the technology to have a variable desk that allows us to place our computer on a desk that can be lifted so that we can use it while we are at our workplace. These items typically come with a mechanical spring lift system to raise or lower the desk platform. The platforms can be of two levels for the placement of our monitor and keyboard. In addition, it would be advisable to also get an anti-fatigue mat to stand on. A quick internet search will show many types of variable standing desks at various prices.
If one is required to attend a meeting or take a class, it is perfectly acceptable to stand in the back of the room periodically. As a matter of etiquette, it would probably be good if you informed the speaker, supervisor, or teacher of the meeting or class before the start that you intend to get up from your seat and stand up periodically. Be minimally disruptive.
The second step you can take to be proactive if you need to be sedentary for long periods of time is to do some preventative exercises. In general, it is helpful to stretch the muscles in the front of the neck and upper body and to strengthen the muscles in the back of the neck and lower shoulder blade. An Internet search of the term “top crossover syndrome” will provide an overview of what to do. When I see a patient who has chronic neck and upper back problems, I will usually demonstrate and supervise the proper exercises to perform. These simple and quick exercises are great to help provide continuous management to minimize problems.
Our third preventive activity is the simplest but most powerful activity that a human being can perform; just walking. Walking with good posture and swinging your arms freely is the best exercise we can do. I call it “the antidote to sitting.” Walking is what human beings have done before tens of thousands of years. Our bodies are adapted and need it. However, in recent generations we have gone from walking miles a day to being addicted to television. Any opportunity one has to take a walk, be it five minutes or an hour, should be seized. Ideally, several daily 5 to 15 minute walks during breaks are ideal along with two or three 30 to 60 minute walks per week.
Our fourth recommended remedy to counteract the prolonged session is to get regular chiropractic care. Chiropractic treatment will help a person maintain good spinal alignment and movement of the neck and upper back. Chiropractors are also adept at explaining proper posture, exercises to perform, and other activities necessary to address mechanical stress associated with long hours of sitting.
We don’t have to become victims of a sedentary lifestyle and suffer ill effects. While it is best to take action when one begins to sit for long periods, these ideas can be implemented at any time by anyone.