Man at computer

Ask The Physio: Good Posture Practices in the Office

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Man at computer

Man at computer

This month’s ‘Ask the physio’ will be the first of a two part series on posture in the office. If you sit behind a desk all day at work, you’re not doomed to a career of neck and back pain or sore shoulders and legs. The set-up of your workspace can largely impact your susceptibility to musculoskeletal problems that cause pain and discomfort. Taking appropriate steps to eliminate, or reduce the exposure to work-related risk factors, will minimize the risk of musculoskeletal problems in the workplace. Making simple, straight-forward and basic changes can reduce your risk of injuries significantly.

Common Locations of Pain and Injury

• Neck pain and stiffness causing tension headache and migraines

• Shoulder pain

• Forearm and wrist pain

• Thoracic (mid) spine pain

• Lumbar (lower) spine pain

Man with poor posture1. Postural Weaknesses

When we think about poor posture, we often visualise someone slouching over in a hunched position. In this position some muscles begin to work harder (and for longer) than they should, or are designed to. Other muscles may become shortened and tight (adaptive shortening). This may place an increased strain on passive structures.

Increased Thoracic Kyphosis:

  • Exaggerated curvature of the upper back (as in the picture above)
  • Common cause of pain in the scapula region

Poked Chin:

  • Forward head posture or protracted neck
  • Common cause of headache, both tension and migraine, as well as neck pain

Rounded Shoulder Posture:

  • Shoulders are pulled forward
  • Can contribute to shoulder pain as well as neck and upper back pain

Reduced Lumbar Spine Lordosis:

  • Pelvis posteriorly rotated. This flattens the lumbar spine and can cause lower back pathology including disc pathology, acute nerve root (sciatica) and degeneration.

2. Increased sedentary (seated) work hours

Advances in technology have led to many of us sitting for hours at a time, looking at a computer screen, doing the same movements again and again, sometimes with not even a window in sight to look outside to see the view. Demanding jobs leave us not having time to regularly get up throughout the day, stretch our legs or even take a walk. How many of us are now regularly spending our lunch break at our desk working? Prolonged sitting reduces body movement making muscles more likely to pull, cramp and strain plus   causes fatigue in the back and neck muscles. Prolonged sitting plays the most significant role in office related injuries.

3. Poor Designed work stations

A poorly designed work station, such as an incorrectly positioned computer or chair, can lead to fatigue, discomfort, lack of productivity and injury. Many people aren’t aware that their headaches, neck pain and back pain may be caused by their workstation setup.

Stay tuned for next month’s update on how you can set your desk up properly as well as the top 6      exercises to reduce or prevent pain in the workplace.

Revesby Physiotherapy has been established for more than 25 years and provides the local area with a high level of expertise in the assessment and treatment of  musculoskeletal injuries. Health Mates members receive a discount on treatment – phone them today on 9772 2586 and organise your FREE initial assessment.