What does a Shrimp and Neck Pain got in common?
Author
Dr Brooke Munion | Chiropractor Carlingford NSW
Stuck at the desk for hours on end? Let me see if I can guess your posture while reading this: your eyes become glued to the laptop/ PC and you’re leaning in toward the screen while your neck is towed along.
The shoulders are slouched and rolled forward and there’s a bit of mid-back discomfort, so to relieve that you have to lean to one side. Maybe you even rest your heavy head on your hand that’s being propped up by an elbow on your desk. I’m guessing you are sitting on the edge of your seat and you’re crossing your legs. Your core is not switched on-which means your lower back is rounding under the pressure.
Lastly, your feet aren’t touching the floor. The closest resemblance I can compare would be to a prawn. -Scary right?!? Ok, maybe I wasn’t spot on, but I’m sure I guessed a few right.
Bottom Line:
Don’t worry, you’re not alone! As more and more people are living their lives at work on a desk there have been similar posture compensations. Over time this can lead to neck discomfort, headaches, mid-back and low back pain. Let me give you some tips to focus on throughout the day to take less tension on your shoulder and help posture.
Tip one: Try and keep your chin in. Although, it may look like you have 12 chins, rest assured it’s for the best. Your eyes should be parallel to the screen. If you are looking down at it, it’s time to prop it up.
Tip two: chest up! In this simple movement the shoulders automatically retract back and “set” down
Tip three: core engagement!! Saving the best (most important) for last with this one. The core is super important in preventing low back injury. You’ll notice that when you’re sitting at your desk over time you “slump” forward. This is a lack of core involvement. To engage your core and easy activation activity is to “sit up” with both feet on the floor. Press your hands onto the tops of your thighs and try and push your thighs into your hands. Besides the obvious activation in your legs, you’ll notice the “pressure” feeling in your core. This is what you’re looking for when engaging the abdominals.
Why it Matters?
As more people are stuck at the desk for hours on end, not only does their mental energy drain, but also their physical! That 3pm “slump” is real (no pun intended)! Your posture doesn’t need to resemble a hermit or gremlin to start implementing these 3 simple and effective reminders. In summary, 1) chin in, 2) chest up, and 3) core switched on! When these cues aren’t thought of compensation arises in the form of above mentioned: crossed legs, shifting in the seat, leaning on your hands, tilting your head. This can lead to pain from excess pressure on joints. It even can present as headaches to some!
The goal is the be aware and conscious of how you’re sitting-I get it. When you’re in the midst of a project the furthest thing from your mind is your posture, but in the long term your back will thank you for it. It’s better to work on it now then have it linger around, never to be addressed and constantly causing aches and pains. Make it suit your schedule. That might be bringing a massage ball to work to sit on or even resetting once every hour with these cues. Eventually, they will become a habit. Challenge yourself and see how long you can hold that perfect posture!
Next Steps:
The name of the game is consciously being aware of your posture at your desk. Other important factors include workplace ergonomics, such as desk and chair setup. The simple fact remains- you should be able to support your body regardless of having the best and fancy desk/ chair with all of the bells and whistles. If you have any questions or need help with muscle activation at your desk our Carlingford chiropractors Dr. Balraj and Dr. Brooke are more than happy to help you thrive at the office.
