Sitting at a desk for extended periods of time, can cause significant discomfort and pain in the neck, upper and lower back. Let us explore the reasons why this could be happening and what you can do to prevent and alleviate these aches and pains.
When sitting for a prolonged period, muscles and joints are not moving enough, and it is this lack of movement that causes biomechanical imbalances, poor posture and compensatory strategies that may ultimately lead to pain and discomfort.
What happens biomechanically?
Decreased joint mobility – lack of movement means that joints are not moving throughout their entire range of motion and as a result, there is increased stiffness particularly in the neck, throughout the spine and the hips. This stiffness could not only cause significant discomfort but also encourages poor posture and compensatory strategies.
Muscle imbalances – together with the decreased joint mobility, favouring one position could shorten muscle groups and weaken the opposing ones. Over time, muscular imbalances impair movement quality, reduce strength and increase injury risk.
Spinal curvature – poor seated posture at a desk, such as an increased forward lean, could result in increased flexion of the cervical and thoracic (upper back) muscles. This could further enhance the overstretching and weakening of certain muscle groups.
Compensatory strategies you might be adopting
Leaning the head forward – stresses the upper body structures such as the trapezius muscle which could result in generalised pain in the area and headaches.
Slouched posture and rounded shoulders – cause tightening of the chest muscles and consequent weakening of the upper back.
Tight hip flexors – could accentuate the lumbar curvature causing significant stress on the lower back structures.
Simultaneously, the glutes and core muscles become weak because of inactivity and disuse providing less support to the spinal column. Similarly, upper and lower back extensors may overreach to compensate for weaknesses in the area, leading to muscular fatigue and pain.
What can you do?
Move regularly – interrupt your day by standing, stretching and walking every so often.
Mindful postural habits – whilst it is impossible to consistently maintain the ideal posture, have self-check-ins throughout the day to check your positioning at the desk.
Ergonomic alignment – adjust your workspace to facilitate better positioning at your desk
- Monitor/s should be at eye-level and an arm’s length away,
- Shoulders relaxed and away from your ears with your back slightly reclined,
- Elbows kept close to the body with the wrists in line to the 90 degree angle,
If you’re experiencing discomfort from long hours at your desk or are concerned about your posture, a physiotherapist can assess your needs and guide you with the right adjustments to keep you moving comfortably.