Although office jobs are often thought of as “cushy” alternatives to service jobs and other types of employment, many of those who work at computers eventually seek medical treatment for repetitive strain work injuries. Lisa Evans of Entrepreneur spoke last year with New Jersey chiropractor Dr. Michael Cooney to better understand how to avoid shoulder, back, and neck pain in the workplace. Here are his suggestions:
Ergonomic survey
A long period of sedentary work is likely to result in muscle fatigue, which in turn can lead to injury, pain, and workers’ comp. Cooney recommends adjusting your workstation to meet ergonomic standards. To protect your wrists and hands, you should position your keyboard and mouse so that your upper arms are at your sides, with your forearms at right angles. Right angles allow your ligaments to remain loose and flexible.
You also want to make sure that your monitor is not too low, which causes problems with posture: computer users tend to lean toward monitors that are lower than the eyes, reducing the natural “S” curve of the spine.
Chair upgrade
One element that is commonly used to alleviate lower back pain (LBP) and avoid workers comp’ is a lumbar cushion. However, Cooney does not think that the supports do enough to counteract poor posture. He advises anyone who wants to remain injury-free to invest in a kneeling chair, which guides your body into a strong, neutral alignment while relieving the amount of force on the lumbar spine.
Mobility focus
You want to be out of your seat and moving around at least every 60 minutes. One benefit of mobility is that you relieve the muscles that are engaged when sitting at the computer. Be sure to walk rather than stand, says Cooney: increasing circulation will help your muscles to loosen more rapidly.
Stretching plan
When you take your breaks, you can further relax your shoulders, back, and wrists with a series of stretches. One great stretch is performed by holding one arm extended, bending the wrist downward while applying pressure with the opposite hand, and then bending the wrist upward while using the opposite hand to point the fingers back toward your body. You also want to stretch your legs, especially bending at the waist for your hamstrings, a muscle group that Cooney calls “the biggest culprit in lower back issues.”
Recovery from work injuries
The above techniques are critical to preventing and recovering from pain conditions, such as repetitive strain injury (RSI), that develop in office environments. However, we believe a team approach is even more effective. Based on a multidisciplinary medical philosophy, we provide synergistic solutions optimized to each individual patient’s needs. Get relief today!
