When working in an office, it’s normal to spend several hours at a time sitting at a desk. This position can lead to neck and back pain that’s both distracting and unhealthy. Beyond visiting a chiropractor for pain management, making some of the adjustments outlined below can help you reduce ongoing pain associated with office life. 

4 Ways to Reduce Neck & Back Pain When You Have a Desk Job

1. Adjust Monitor Height

When seated at your desk, you should be able to see your monitor without having to strain your neck forward or upward. Adjust your monitor height so your neck can remain at a comfortable angle while you look at your screen. If you’re prone to leaning close to your computer to read small text, try increasing font sizes or linking to a larger monitor instead. 

2. Focus on Posture

When seated, your desk chair should help you maintain the normal curvature of your spine. Focus on maintaining great posture with your shoulders back and your chair slightly reclined to a 100- to 110-degree angle. Sit with your feet planted firmly on the ground and your knees at a 90-degree angle. If needed to maintain a healthy posture, consider investing in an ergonomic back support pillow as well. 

3. Stand When You Can

The longer you sit, the more challenging it is to maintain a strong and healthy posture. As you begin to hunch over or lean back into your chair, you’ll start to strain your neck, back, and shoulders.

To eliminate posture fatigue, try to spend more time standing. An adjustable, standing desk is an easy solution. Alternatively, if you have projects that require reading documents or brainstorming with coworkers, do these activities while standing instead.  

4. Follow the 30-Minute Rule

Set a timer on your phone or in your calendar to alert you every 30 minutes. Use this as a reminder to stand up and move around. Even if it’s just a quick move to the standing position to stretch your arms and legs or an opportunity to walk around the office to get the blood pumping, this simple commitment to standing and movement can minimize neck and back pain related to staying sedentary.

Are you looking for a dedicated chiropractor who can help relieve neck and back pain and provide lifestyle recommendations for sustained relief? If so, O’Fallon Pain Relief Associates is your solution for comprehensive pain management. Because their compassionate staff is committed to providing personalized, hands-on care, residents across St. Charles County, MO, depend on this practice for effective treatment. Call (636) 978-3000 today to schedule your first appointment and visit their website to learn more about their services.