Your Desk Might Be Hurting You: How Poor Office Ergonomics Contribute to Back, Neck and Wrist Pain

Desk workers are some of the most common people that we see day-to-day within clinic. Although their original complaint may not be the symptoms they present with, the large prevalence of musculoskeletal (MSK) pain complaints in desk-based workers should not be understated.

Its cause?

As is the case with most MSK-based complaints, it can begin with holding a position for too long without change or performing a movement at too high intensity for a prolonged period.

We are all guilty of working at a desk for too long without breaks or scrolling on our phones deep into the night, and it is common for sedentary behaviour to lead to musculoskeletal aches and pains.

These are things we are all likely aware of, but what things in your office could be affecting your overall health?

A Good Quality Chair:

Your computer chair does not just provide somewhere for you to sit during work. If your chair does not provide comfort or support for your back, you may find yourself in some strange positions after a short while.

The Right Height Desk:

Having a desk or work surface that is at the correct height for you so that it allows you to be at eye level when you are working. Whether it be propping your desk or screens up higher or lowering yourself in your chair, being able to work at eye level is an effective way of managing and preventing the build pup of aches and pains in your upper neck, shoulder and back.

Wrist Position:

A poor sitting position can put extra pressure on your wrists. Longterm, this can cause stress on the nerves in the wrist and elbow. Having both your hands and elbows in comfortable positions for both typing and gripping your mouse can reduce the development of nerve related issues, such as carpal tunnel, through your wrists, as well as repetitive strains through the muscles in your forearms. 

In conclusion, it may be suitable for you to evaluate the support you get from your chair for your back shoulders and neck and check how your wrists lie when typing or using a mouse. But we would always recommend getting up and moving around, rather than staying sat for prolonged periods. Movement and exercise is the best thing we can do to manage back and wrist pain from our desk setups. So, make sure to integrate regular breaks and you can help manage your back pain.