In our busy Stoke Chiropractic Clinic, our chiropractors see countless patients who suffer from work-related strain, whether it’s back pain, neck stiffness, or headaches caused by poor posture. It is hardly surprising given that in today’s work environment, many of us spend long hours at our desks, staring at screens, and adopting postures that, over time, can lead to pain and discomfort.
The good news? By making a few simple adjustments to your daily work habits, you can prevent these issues and enjoy a pain-free, more productive work life.
Our Stoke Chiros Three Key Healthy Work Habits
In this post our Stoke Chiros explore some key strategies to help you maintain good posture, reduce strain, and avoid unnecessary pain while working.
#1 Set Up an Ergonomic Workspace
A poorly arranged workspace is one of the leading causes of musculoskeletal issues in office workers. An ergonomic setup ensures your body is supported and reduces unnecessary stress on your spine and joints. Here’s how to optimise your workstation:
Desk and Chair Positioning
- Chair height: Your feet should be flat on the floor, and your knees should be at a 90-degree angle. Adjust your chair so your thighs are parallel to the floor.
- Lower back support: Choose a chair that supports the natural curve of your lower spine. If your chair lacks lumbar support, consider a cushion or lumbar roll.
- Arm positioning: Your elbows should rest at a 90-degree angle, with your forearms parallel to the desk. Keep your shoulders relaxed and avoid hunching forward.
Monitor and Keyboard Placement
- Monitor height: The top of your screen should be at or just below eye level to prevent unnecessary neck strain. If using a laptop, consider a stand with a separate keyboard.
- Distance from screen: Keep your monitor at arm’s length, around 50-70cm away from your eyes.
- Keyboard and mouse: Keep them close enough so that your elbows remain close to your body. Avoid stretching forward to reach them.
By adjusting these elements, you can significantly reduce tension in your neck, shoulders, and back, helping you feel better throughout the day.
#2 Stretching at Your Desk: A Must for Office Workers
Sitting for long hours can lead to tight muscles, reduced circulation, and stiffness. Regular movement and stretching can counteract these effects. Here are some simple yet effective stretches you can do at your desk:
Neck Stretch
- Sit tall and gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-20 seconds and switch sides.
- To stretch the back of your neck, tuck your chin toward your chest and hold for a few seconds.
Shoulder Rolls
- Roll your shoulders forward in a circular motion five times, then reverse the direction. This helps relieve tension from prolonged sitting.
Spinal Twist
- Sit with your feet flat on the ground and twist your torso to one side, placing one hand on the opposite knee. Hold for 10-15 seconds and repeat on the other side.
Seated Hamstring Stretch
- Extend one leg straight out while keeping the other foot flat on the floor. Reach towards your toes and hold for 15 seconds. This helps reduce tightness in the lower back and hamstrings.
Performing these stretches a few times a day can improve flexibility, circulation, and posture, reducing the risk of work-related pain.
#3 Avoiding Tech Neck: Protect Your Posture
One of the biggest posture-related issues I see in my clinic is “tech neck”—the strain caused by looking down at screens for extended periods. This posture leads to neck pain, headaches, and even long-term spinal misalignment.
How to Prevent Tech Neck:
- Raise your screen: Keep your phone, tablet, or laptop at eye level whenever possible to avoid looking down.
- Take screen breaks: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain and encourage better posture.
- Engage your core: Sitting upright with your core engaged helps prevent slouching and provides better spinal support.
- Use a standing desk: If available, alternate between sitting and standing to reduce prolonged pressure on your spine.
Being mindful of your posture when using digital devices is crucial to maintaining a healthy neck and spine.
How Our Stoke Chiropractors Can Help
Even with the best ergonomic setup and regular stretching, work-related strain can still build up over time. Chiropractic care is an effective way to address discomfort caused by poor posture, repetitive strain, and spinal misalignment.
At our Stoke Chiro Clinic, we offer treatments that:
✔ Alleviate neck, back, and shoulder pain caused by prolonged sitting and poor posture.
✔ Improve spinal alignment, reducing tension and enhancing overall mobility.
✔ Increase flexibility and circulation, helping you feel more energised throughout the day.
✔ Provide personalised ergonomic advice tailored to your specific needs.
Many of our patients find that regular chiropractic adjustments help them stay pain-free and maintain better posture long-term.
Book an Appointment Today At City Chiropractic Stoke
If you’re experiencing work-related pain or discomfort, don’t wait until it becomes a chronic issue. Our chiropractic team is here to help you get back to feeling your best.
Call us today on 01782 848 184 to book your appointment, or book your appointment online here, and start your journey to a healthier, pain-free work life. Your body will thank you!
By making small changes to your work habits and incorporating chiropractic care into your routine, you can prevent unnecessary pain and discomfort. Remember, your posture and spinal health play a huge role in your overall well-being—so take care of them!