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January 2007 – Spine Tips for Office Workers
After an eight-hour (or longer) day sitting at your desk and working on a computer, you may notice some aches and pains. That’s because people who work in sedentary jobs are as vulnerable to developing spine pain as people in jobs that require bending and lifting.
“People who sit for long periods are at risk for back and neck problems,” said Mary Beth Ponzo, PT, DPT, MS, program manager/rehabilitation coordinator of the SpineCare Clinic at Froedtert & the Medical College of Wisconsin.
“Pain may be caused by poor sitting posture that strains muscles, a lack of stretching or movement, or poor work site design/ergonomics.” Ergonomics is the applied science of equipment design to maximize worker productivity by reducing discomfort and fatigue.
“One of the key reasons for discomfort is poor posture,” Ponzo said. “Bending forward while sitting and/or sitting without changing your position places stress on the muscles and ligaments that support the spine.” To relieve pressure on the spine, it’s better to sit in a slightly reclined position (about 100 degrees to 110 degrees) than in an upright 90-degree angle. “Your feet should be able to rest flat on the floor when you sit, and optimally, you should sit with your hips all the way back in your chair (without your shoulders rounded and forward) and maintain a small curve in your back,” Ponzo said.
Your chair also affects your posture. Adjust the chair height so your computer screen is at eye level and so you can use the keyboard and mouse comfortably. As you work, make sure your chin is not jetting forward, which indicates you’re straining your neck. If your chair has an adjustable lumbar (lower back) support, adjust the support to fit your body shape.
For hand and arm comfort, place the keyboard so that your elbows are bent at a 90-degree angle and your keyboard is within comfortable reach. This will help reduce strain on your neck, upper body and wrists. Place the mouse to allow you to keep your arm close to your body and allow you to maintain the bend in your elbow.
Other tips Ponzo suggests to avoid back and neck pain include:
- Change your posture often
- Take breaks; get up and move around
- Do stretching and flexibility exercises at your desk to relieve muscle fatigue; to avoid neck strain, for example, slowly look to each side and look down a few times
- Maintain a regular exercise routine outside of work
- Maintain a good sitting posture but keep your arms and shoulders relaxed
- Adjust or change your work environment if you can; your company may have an occupational health person or other staff member who knows about ergonomics and can make your work area more comfortable
Ponzo stresses that there are many factors to consider for optimal comfort at work, and each situation is different. Some people may have underlying health problems causing their back or neck pain, and prolonged sitting may worsen their discomfort. For others, the pain may be related to poor sitting postures and/or poor ergonomics.
“If you’ve adjusted your posture and/or work environment, and your pain or discomfort persists, seek medical care with your physician,” she said.
Author: Marla Fraunfelder Date: Jan. 1, 2007 | Medical Reviewer: | Mary Beth Ponzon | | PT, DPT, MS |
Online Editor(s): Christopher Sadler
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