5 Chiropractic Tips for Desk Job Workers

Our bodies' natural inclination is to move, but our modern lifestyle contradicts this. Many find themselves tied to a desk for at least 40 hours a week, leading to various body aches and pains.

In this blog, we'll explore chiropractic tips for desk job workers on preventing musculoskeletal issues and highlight the importance of chiropractic care in relieving pains caused by prolonged desk work.

Common Musculoskeletal Pain Among Desk Job Workers

Extended periods of sitting pose a risk to the health of office employees. They may experience work-related musculoskeletal disorders from this sedentary period, not to mention the hazards related to their cardiovascular and metabolic health. 

Common musculoskeletal disorders among desk job workers include the following:

• Low back pain. Prolonged sitting deconditions the muscles and changes the curve of the lumbar spine, leading to low back pain.

• Neck pain. This issue often arises from prolonged forward head posture, leading to stiffness and reduced range of motion.

• Carpal tunnel syndrome. This condition, characterized by numbness and tingling in the hand, occurs due to repetitive motions such as typing, mouse use, and frequent texting, which put pressure on the median nerve.

• Hand/wrist tendinitis. Also caused by repetitive motions as well as poor wrist positioning, hand/wrist tendinitis leads to inflammation and pain in the tendons of the wrist.

5 Chiropractic Tips for Desk Job Workers

Maintain an Ergonomic Setup

Studies have linked the common musculoskeletal pain of desk job workers closely to poor posture and prolonged sitting. Experts recommend setting up an ergonomic workspace to mitigate these issues. Here are tips to do that.

• Choose a chair with proper lumbar support to maintain your lower back's natural curve and improve posture. Adjust the height so that your feet can rest flat on the floor, distributing your body weight and reducing the risk of posterior pelvic tilt.

• Invest in an adjustable standing desk. Standing for an hour or two while working can counteract the negative effects of prolonged sitting.

• Position your keyboard and mouse close to your body. Your wrists should be neutral while typing or using the mouse, and your elbows should be bent 90° to prevent strain.

• Position your monitor directly behind your keyboard. Keep it 25 inches (about arm’s length) away from your face, with the top of the screen at or below eye level. If you wear bifocals, lower the monitor by 1 to 2 inches for more comfortable viewing.

Take Regular Movement Breaks

Incorporate regular two-minute breaks into your routine. You may use a timer to prompt you to stand up and walk around your workspace, stretch your muscles, and allow your eyes to refocus. These short intervals can help prevent muscular tension and improve blood circulation.

Maintain Good Posture

Incorrect posture can strain muscles and stress joints. Fortunately, making simple adjustments can fix most posture issues. Regularly check your alignment: sit with your back straight, shoulders relaxed, and feet flat on the floor. Use reminders or apps to prompt posture checks.

Seek Chiropractic Care for Prevention

The potential risks associated with the sedentary time necessitates chiropractic intervention. Chiropractic adjustments avert desk job injuries by aligning the spine, alleviating tension, and fostering overall spinal health and mobility. 

If you're looking for a reliable chiropractor in Kenosha, WI, Jeranek Family Chiropractic offers chiropractic adjustments for desk job-related pain. We create personalized treatment plans to correct misalignments, ease discomfort, and help muscles relax for better musculoskeletal function.

Modify Lifestyle

Chiropractic care takes a holistic approach to spinal health and injury prevention. Besides spinal adjustments, chiropractors may advise a comprehensive lifestyle modification that includes proper hydration, nutrition, stress management, and safe lifting techniques to help you sustain optimal spinal health and overall well-being.

Takeaway

The rigors of office life can significantly impact your physical well-being, particularly when clocking in long hours. As much as advancing in your career is a priority, it's equally crucial to care for yourself. By applying these chiropractic tips for desk job workers, you can create a work environment that supports your health.

If you ever feel discomfort or seek to enhance your physical wellness, help is available here at Jeranek Family Chiropractic. Call (262) 694-7833 to request an appointment!