Back to School, Back to the Desk (Without Pain)
- Dr. Nicole Ballantyne
- Sep 5
- 5 min read
Back to school, back to work… but not back to pain. Here’s how to keep your body moving well at the desk.
In today’s world, many of us spend hours sitting at a desk, whether at home or in the office. While modern technology has made work more efficient, it has also led to an increase in musculoskeletal disorders—especially among desk workers. Issues like back pain, neck stiffness, and repetitive strain injuries (RSIs) have become increasingly common.
The good news is that with a few simple adjustments to your workspace, posture, and daily habits, you can significantly reduce the risk of injury and improve your overall health. In this post, we’ll explore the most common workplace injuries desk workers face and provide practical tips to help you stay injury-free.
1. The Impact of Sitting: Why Posture Matters
Prolonged sitting is one of the biggest culprits when it comes to desk job-related injuries. Sitting for long periods can cause tight hip flexors and put extra strain on your lower back. Over time, this can lead to poor posture, muscle imbalances, and even chronic pain.
What You Can Do:
Check Your Chair: Make sure your chair supports your lower back and allows you to sit with your feet flat on the floor. The chair should support your spine’s natural curve.
Adjust Your Desk Height: Your desk should be at a height where your elbows are at a 90–120-degree angle while typing, and your wrists should remain straight.
Use a Footrest: If your feet don’t reach the floor, use a footrest to keep your knees at a right angle and reduce strain on your lower back.
Posture Checks: Regularly check your posture. Sit back in your chair with your shoulders relaxed and avoid slouching or leaning forward. Your computer screen should be at eye level to reduce neck strain.
2. Ergonomics: Setting Up Your Workspace for Comfort and Health
An ergonomic workstation setup plays a major role in preventing workplace injuries. The right desk and chair adjustments can keep your body in a neutral, relaxed position, reducing strain on your muscles and joints.
What You Can Do:
Monitor Position: Position your monitor so that the top of the screen is at or just below eye level. This minimizes the need to tilt your head up or down, reducing neck strain.
Keyboard and Mouse: Keep your keyboard and mouse close to your body and at elbow height. If your arms are extended too far or too high, you may strain your shoulders, wrists, and neck.
Breaks and Movement: Every 30-60 minutes, take a short break. Stand, stretch, or walk around for 5 minutes. Use a reminder app or timer to encourage you to move frequently throughout the day.
3. Strengthening Your Core and Back
Your core and back muscles play a crucial role in maintaining good posture and preventing injury. When these muscles are weak, it can lead to slouching and muscle imbalances, increasing the risk of back pain, neck strain, and other issues.
What You Can Do:
Core Exercises: Incorporate exercises that strengthen your core, such as planks, bridges, and bird dogs. A strong core helps support your spine and maintain proper posture throughout the day.
Stretching: Stretching the hip flexors, hamstrings, and lower back can prevent tightness that often results from long periods of sitting. Aim to stretch every hour to keep muscles loose.
Strengthen Your Back: Focus on exercises like rows, back extensions, and gentle stretches that target your lower back muscles. These will help counteract the effects of sitting and improve your posture.
4. Managing Repetitive Strain Injuries (RSIs)
Repetitive strain injuries (RSIs) are common in desk workers and students, especially those who type for long periods. Conditions like carpal tunnel syndrome, tendinopathies, and tennis elbow are caused by repeated motion and overuse of muscles, tendons, and nerves.
What You Can Do:
Proper Typing Technique: Ensure that your wrists are in a neutral position while typing. Use an ergonomic keyboard if necessary, and avoid resting your wrists on the desk or keyboard while typing.
Mouse Use: Use a mouse that fits comfortably in your hand and doesn’t require excessive reaching. Consider a vertical mouse, which helps reduce wrist strain.
Frequent Breaks: Take regular breaks to shake out your hands and wrists. Try doing some gentle stretches for your fingers, hands, and wrists throughout the day.
5. Eye Strain: Protecting Your Eyes from Digital Fatigue
Staring at a computer screen for long periods can lead to digital eye strain, causing symptoms like headaches, dry eyes, blurred vision, and neck pain.
What You Can Do:
Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to give your eyes a break from the screen.
Adjust Screen Brightness and Position: Ensure your screen isn’t too bright or dim compared to your surroundings. Also, make sure the screen is positioned about 20-30 inches from your eyes and slightly below eye level.
Blink Often: When staring at screens, people tend to blink less, which can lead to dry eyes. Make a conscious effort to blink more frequently to keep your eyes lubricated.
6. The Power of Movement: Stretching and Walking Throughout the Day
One of the best ways to prevent injuries is to move regularly. Sitting for long periods can lead to stiffness and discomfort, but incorporating movement into your day can improve circulation, flexibility, and overall comfort.
What You Can Do:
Stretch at Your Desk: Simple stretches can be done right at your desk to relieve tension in your neck, shoulders, and back. Try neck tilts, shoulder rolls, and seated spinal twists.
Walk More: Make it a habit to get up and walk around every hour. Whether it’s a short walk to the bathroom or around the office, any movement helps break up your sitting time.
Standing Desk: If possible, consider using a standing desk to alternate between sitting and standing throughout the day. Standing for even short periods can help reduce the strain caused by sitting for too long.
7. When to Seek Help?
If you’re already experiencing pain or discomfort, it may be time to consult a chiropractor. We can assess your posture, workstation setup, and any existing injuries, providing targeted treatments to relieve pain and prevent further injury.
Chiropractors can teach you exercises to correct muscle imbalances, improve posture, and strengthen key areas like your back, neck, and shoulders. They can also offer manual therapy and other treatments to address any pain or tension you’re experiencing.
Take Action Today: Protect Your Body, Improve Your Health
Preventing injuries doesn’t require drastic changes, but a few small adjustments to your posture, workstation, and daily habits can make a huge difference in your long-term health. Start by checking your chair, taking regular breaks, and incorporating more movement into your day. Your body will thank you for it.
If you’re dealing with pain or discomfort from your desk job, don’t wait for it to get worse! I can help you address any existing issues and work with you to prevent future injuries, so you can feel your best at work.
📍 Book an appointment or send a message — let’s keep you moving pain-free and confidently.
Stay moving. Stay well.
Dr. Nicole Ballantyne
📅 Book your appointment today!
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