Health Watch: Is Your Desk a Pain in the Neck? - Dr. Victor St. John DC & Dr. Tracey Reeb DC

In my previous blog we touched upon child back safety, ergonomics and ways to avoid postural stresses from heavy backpacks. Adults and children need to recognize proper ergonomics, and how to avoid pain from long hours at the desk. Since ancient times, people have known that movement is an essential part of life.

Today, a typical adult office worker sits at a desk for eight hours a day—probably with poor posture—and seldom stands up. Some of the more common workplace injuries are carpal tunnel syndrome (a nerve entrapment at the wrist seen in computer users), low-back pain, tendinitis, bursitis, and neck pain or headaches.

 A recently published study conducted by a team of researchers from Cornell University found that 40 percent of the elementary school children they studied used computer workstations that put them at postural risk. The remaining 60 percent scored in a range indicating “some concern.” Emphasis needs to be placed on teaching children how to properly use computer workstations, Poor work habits and computer workstations that don’t fit a child’s body during the developing years can have harmful physical effects that can last a lifetime. Parents need to be just as concerned about their children’s interaction with their computer workstations as they are with any activities that may affect their children’s long-term health.

What Causes Workplace and student related Injuries?

Many workplace injuries are called repetitive stress injuries or cumulative-trauma
disorders. These injuries occur when abnormal stresses are repeatedly placed on normal joints by poor posture or poor joint position during the performance of a task. Many of these stresses are caused by poor workstation design and/or repetitive task performance.

Top 10 ergonomic tips for students and people at the workplace

1- During any work activities, people should be able to comfortably assume a number of different postures and not remain in one position for an extended time.

2- Don’t rest your arm on the edge of the desk while manipulating the mouse...prolonged use of a computer or a mouse, particularly when the work area is not designed well, can lead to carpal tunnel syndrome and/or neck and arm pain.

3- When performing tasks, it is important to keep the joints either in their neutral posture or approximately halfway into the range of motion. Working with your joints at the extremes of their ranges of motion for prolonged period’s places abnormal stresses on them and can cause repetitive stress injuries.

4- Choose a desk that is the proper height. All things on your desk should be within easy reach. Your feet should be touching the floor, with the legs and body forming an angle of 90 to 110 degrees. Sit with your feet flat on the floor or on a low footstool so that your knees are slightly higher than your hips. Sit firmly against the back of the chair. Allow for two inches between the front edge of the seat and the back of your knees.

5- Keep your body straight with the head and neck upright and looking forward, not to the side. Do not hunch over or slouch.

6- Adjust the height of your monitor. Look forward with your head in a neutral position. Your eyes should be at the same height as the top of the monitor. Leaning your head forward can lead to headaches and neck pain. 8- When reading at your desk, use a bookstand or a paper holder to keep your eyes in the same neutral position you use to read documents on your computer monitor.

7- When typing, keep your wrists straight, your shoulders perpendicular to the floor
and your forearms parallel to the floor.

8- When talking on the phone, use a headset, when possible, especially if you talk on the phone for prolonged periods. Holding the phone between your shoulder and cheek will only lead to neck pain and headaches.

9- Stand up and stretch. If possible take a short walk about every 20 to 30 minutes.

10- Avoid twisting and turning motions when you lift. If you have to turn to place the object, step in the direction of the turn, don't just twist at the waist. Always bend at your knees, not your waist, when lifting anything heavier than 10 percent of your body weight

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Dr. Victor St. John DC & Dr. Tracey Reeb DC

The information and recommendations appearing on this page are appropriate in most instances, but they are not a substitute for a diagnosis by a specialist. For specific information concerning your health condition, consult your Doctor of Chiropractic, MD or PT.