Workplace Ergonomics and Neck Pain
“Poor” Posture is not the problem. Static stress overload is the problem.
Key Take Aways:
If you can't reach it, change it so that you can without excessive twisting, bending, or extending.
The best sitting position is the next one. Incorporate cycling load – not creating “perfect” posture, but to create posture variability.
Variety is key. Aim for a balance of 60% sitting, 30% standing, and 10% walking to promote overall health and well-being.
Key Principles of Ergonomic Design
1. Space Requirements:
Ensure Ample Space for Movement: Both your chair and desk should be dimensioned to avoid awkward postures and allow for changes in body position. Adequate legroom is essential:
Ideal Width: 31 inches
Minimum Width: 24 inches
Avoid Obstructions: Remove any objects or constructions that interfere with knee and leg space, as they can hinder chair movement.
2. Working Height:
Ideal Working Height (for hands): Slightly below elbow level when seated. This promotes an upright posture with relaxed back and shoulders.
3. Footrests:
Use Footrests: Footrests should be provided for all seating positions to maintain a 90-degree angle between the upper and lower leg, which supports proper blood flow.
4. Ergonomic Chairs:
Select the Right Chair: Use stable, height-adjustable ergonomic chairs with padded seats and adjustable backrests. Chairs should have a rounded front edge and a rotating seat for flexibility.
Considerations – Non-Movement Related
Blue Light Glasses:
Eye Strain can lead to “Tension” Headaches, creating a band of pain around the forehead. Blue light glasses help limit eye strain while working on the computer.
Ergonomic Mouse:
These mice put your hand in a neutral position, “thumbs up” and can decrease strain at wrist and elbow.
Standing Desks:
Decreases stress on lower back, improves digestion (great for after eating lunch), and increases circulation into your lower body.
Suggested Exercises Based on the Average Seated Position
The average desk worker will sit for 6 hours a day. No wonder static stress overload will cause pain, headaches, and postural changes. These three exercises will create a baseline for you to build from so that you can decrease your risk of neck pain and improve overall health and wellbeing.
Quadruped Thoracic Extension and Latissimus Dorsi Stretch
Purpose: This stretch targets the thoracic spine to improve mobility and relieve tension in the upper back and neck, while also stretching the latissimus dorsi.
Steps:
Start on all fours (quadruped position) with your hands directly under your shoulders and knees under your hips.
Walk your hands forward (thumbs up), extending your arms fully in front of you, while keeping your hips stacked over your knees.
Lower your chest towards the floor, bringing your forehead to rest on the ground or on a cushion or let neck hang.
Focus on extending your thoracic spine, allowing your upper back to arch gently.
Hold the stretch for 20-30 seconds, then return to the starting position and repeat 3 times.
Tips:
Keep your core engaged to support your lower back.
Breathe deeply to enhance the stretch and relax your muscles.
2. Doorway Pectoralis Stretch
Purpose: This stretch helps to open up the chest and reduce forward head posture, which can contribute to neck pain.
Steps:
Stand in a doorway with your arms bent at 90 degrees and your forearms resting on the door frame.
Step one foot forward, gently pressing your chest through the doorway until you feel a stretch in your chest and front shoulders.
Hold the stretch for 20-30 seconds, then switch legs and repeat.
Tips:
Keep your shoulders relaxed and avoid hunching them up towards your ears.
Maintain a gentle stretch, avoiding any sharp pain.
3. C1-C2 Self-Sustained Natural Apophyseal Glide (SNAG) with Rotation
Purpose: This exercise targets the upper cervical spine to improve mobility and reduce tension in the neck and cervicogenic headaches.
Steps:
Sit in a comfortable chair with your back straight and feet flat on the floor.
Place a towel or strap around the base of your skull
Cross your arms and grab the towel so you are holding both ends firmly in front of you.
Gently pull the towel forward with top hand, creating a slight traction on your neck and gently forward and down with your bottom hand creating a stabilizing force.
While maintaining the tension, slowly rotate your head to the top handed side, as if you are looking over your shoulder, and then return to the center.
Perform 5 repetitions on each side for 5 second holds, focusing on smooth and controlled movements.
Tips:
Ensure the tension is gentle and comfortable.
Avoid jerking or forcing the movement.
Biomechanical Bonus about working height for hands wanting your shoulders and back to be relaxed:
Elevated Shoulders, stress or lack of arm support while working will cause over activation of upper traps and possible neural tension (paresthesia).
You will notice a depressed shoulder blade. Why? The upper trap fatigues and against gravity or stress, it gives up. This creates an over lengthened position and creates myofascial pain (trigger points). It will create the sensation that you want to stretch, this is a trick! You really should be strengthening it!
Final Thoughts
Cyclic Loading Principle
Scapular retraction & chin tuck as well as chin tuck with ball at wall and rotate throughout the day. Not to create a “perfect” posture, but to add variability to the posture to change loading patterns.