Desk Habits That May Be Contributing to Back and Neck Pain

If most of your workday occurs at a desk, you’re in good company. One study found that the average American spends approximately five hours and 41 minutes per day sitting at their desk. 

Sitting isn’t as physically demanding as construction work or other manual labor, but without an ergonomic setup or good posture, it may increase your risk of musculoskeletal problems, including back pain and neck pain.

At Preserve Physical Therapy in The Woodlands and Magnolia, Texas, physical therapist Rupal Mehta, PT, MS, DPT, PhD, regularly treats back and neck pain and teaches people how to lower the risk of these common desk job-related symptoms. 

This blog outlines 5 common work habits that can lead to pain and what you can do about them.

Habit #1: Poor posture

One of the most common desk habits that increases the risk of back and neck pain is poor posture, such as slouching, rounding your shoulders, or straining your neck to better view your computer monitor. 

These positions might feel comfortable at the moment, but over time, they can take a toll on your muscles, tendons, and ligaments, and increase the risk of wear-and-tear.

Make good ergonomic practices a habit. Plant your feet flat on the ground, bend your knees at a 90-degree angle, and straighten your spine so your earlobes sit directly over your shoulders. 

This takes some practice at first, and it’s normal to fall back into old habits. However, if you focus on proper posture and make an effort, you’ll begin to sit this way naturally.

Habit #2: Sitting for too long

When you’re focused or have a tight deadline, it’s easy to sit for extended periods and skip breaks or lunch. However, if this becomes a regular practice, it can reduce circulation and lead to stiff muscles. 

Stand up and walk around every 30-60 minutes, even if you’re in the zone. Doing so can lower the risk of back and neck pain, improve alertness, and support healthy blood flow.

Habit #3: Improper monitor placement

When looking at your computer monitor, do you regularly tilt your head? Over time, even slight movements that affect spinal alignment can strain your neck muscles or place excess pressure on the vertebrae in your spine. 

To reduce the risk of injury, place your computer within arm’s length and position your monitor so it’s directly at or just below eye level. This makes it easier to sit with proper posture and helps keep your neck in a neutral position.

Habit #4: Poor desk or chair setup

Everyone’s office setup is different. Some people sit on folding chairs, while others have office chairs with wheels designed specifically for comfort. Desk height also varies, so you may have to position your arms up or down to reach your keyboard or perform other daily activities.

Regardless of your situation, it’s important to create a space where you can sit comfortably without straining your spine. 

We recommend using a chair with proper lumbar support if at all possible. However, a small back pillow or rolled-up sweatshirt can provide similar benefits by helping align your spine. 

Similarly, position your chair so that when you type, your elbows form a 90-degree angle with your desk. A small adjustment like that can keep you from straining and make using a computer more comfortable. 

Habit #5: Frequent smartphone or tablet use

Many jobs involve using smartphones or tablets throughout the day. However, looking down for extended periods can place pressure on your neck and shoulders and increase the risk of “tech neck,” resulting in neck and shoulder pain or stiffness.

Whenever possible, hold electronic devices in front of you at eye level. If that’s not an option, take frequent breaks to stretch your neck and shoulders and move around. 

See how physical therapy can ease work-related pain

Work-related back and neck pain can affect your productivity and comfort. If you’re tired of feeling stiff and achy, partnering with a physical therapist can help.

To learn more about your treatment options, contact us today to request a consultation. Call (832) 510-3967 or book your appointment online.