If you work in an office, chances are you have experienced upper back or neck pain at some stage in your life.
In fact, Office workers have the highest rate of neck and upper back pain amongst all professions!
Why do you get neck and upper back pain?
It’s as a result of your neck and back muscles getting overloaded due to being asked to work in the same position without a break for prolonged periods of time. Our bodies are designed to move, so when we are ask it to stay in the same position for extended periods our muscles get overworked and this can manifest as pain and a sensation of tightness.
So how do I fix it?👇Check out our Top 5 Tips and Exercises 👇
1) Optimise your workstation setup
A poor workstation has also been associated with general discomfort, reduced productivity, interrupted sleep, reduced quality of working life and reduced quality of work.
Setting up your workstation properly allows your body to work in a more optimal alignment thereby reducing the concentrated build up of stress and strain on your neck and upper back.
Use this setup as a guide for your home work station:
2) Take breaks every 30 minutes
The saying goes, your best posture, is your next posture! That means even more importantly that having a good posture when working, give your muscles a break and move regularly. This allows the waste products created when muscles work a chance to clear and therefore reduce the sensation of tightness and pain.
3) Spend half your day standing and half your day sitting
It comes down to movement. By doing this you are allow your body to move in different ways and reduce the build up of stress in certain areas. Standing for periods has been shown to have a multitude of benefits including improving concentration, productivity, reducing stress and of course reducing sensations of pain and tightness.
Try setting up your laptop on your dresser or kitchen counter, adhering to the same postural alignment of your arms, shoulders, back and neck as seen in tip number 1.
4) Strength train
Strength training increases the tolerance of you neck and back to the stress of sitting or standing for prolonged periods. In doing so you’ll increase the time it takes for pain to arise as well as noticing a reduction in pain and tightness intensity.
Here are a few easy exercises you can do daily to get start you on the road to a stronger upper back and neck:
5) Stretch regularly
With neck and back pain generally comes stiffness in the joints of your spine. Your spine needs and craves movement, so by stretching and moving in different ways is a sure fire way to alleviate the symptoms of sustained postures.
Try these easy stretches at your workstation to alleviate pain and tightness.
The best way to manage upper back and neck pain involves optimising your working posture, your working environment and regular physiotherapy stretches and strengthening exericises for your neck and upper back.
If you’d like to chat to one of our highly skilled physios about getting some hands-on pain relief and plan to get you out of pain and feeling great. call the clinic on 8490 0777 or click the button below to book your 60 minute, $60 physio assessment and treatment!