Back and neck pain is a natural result of prolonged sitting at work especially with computers. Bad posture can cause headaches, excessive tension in necks, chests, shoulders, arms and forearms, back, hips, thighs and legs.
All of the above cause increased fatigue to the muscles and ligaments supporting the lower back and can eventually lead to tissue injury and spinal joint dysfunction.
Symptoms of Back Problems due to Excessive Computer use Include:
- Back and neck muscle spasm and pain
- Back and neck soft tissue inflammation
- Back, neck and shoulder pain on movement and involvement of other muscles as a reaction
- Referred pain to buttocks and thighs or up the spine
Preventing back and neck pain while sitting is not an exact science as there are many differing opinions. However, there are some common denominators on which most chiropractors and other medical professionals agree:
Posture When Using Computers – What Not to Do
- Do not slouch in front of the computer or lie in bed and work on a laptop.
- Do not work for hours in front of a computer without breaks.
- Do not ignore back twinges and back pain, hoping that the problem will resolve itself.
- Avoid taking pain medication or anti-inflammatories when in pain from using a computer. This will serve to mask the symptoms but can lead to serious injury or permanent nerve damage in the long term.
- Do not sit on one leg or sit with legs crossed as this causes additional strain to the back.
- Do not perch a laptop on the lap and stare down at the screen – this places extra strain on the neck, spine and arms.
- Do not look up or down at the monitor. The top of the screen should be even with the user’s forehead and directly in front, at arms’ length.
Posture When Using Computers – What to Do
- Buy a ergonomic office chair with lumbar support and no armrests.
- Adjust the height of the chair so the upper thighs are parallel to the floor.
- Adjust the back support so the back is firmly supported and angled slightly backward, while the feet are supported on the floor or footrest.
- Buy an ergonomic keyboard and mouse and ensure that the height is adjusted to keep hands, wrists and board to the back.
- Have a break every hour and do stretching exercises like neck rolls, chin tucks, cupping head in hands behind the head and extension exercises.
Visiting a Chiropractic Clinic
A chiropractor is a medical professional who treats spinal column dysfunction. Back and neck pain may be the result of the back being badly aligned and the chiropractor sets out to relieve the problem by manual manipulation, exercise, massage and the application of heat, cold and light.
Massage Therapy to Relieve Back and Neck Pain
If done correctly, massage therapy can help to relieve back pain and tension. It is best to find a therapist trained in techniques that address back pain issues and has a knowledge of muscle imbalances relating to back pain, such as sports injuries. Massage therapy should never be considered a substitute for proper medical attention.
Sources:
- 'What Can Massage therapy Really do for your Back pain?' Steven Hefferon, Certified Massage Therapist, The Healthy Back Institute
- 'Common Computer Related Injuries' – Dr. Vic Weatherall
- Hoving JL, Koes BW, de Vet HC, van der Windt DA, Assendelft WJ et al. Manual Therapy, Physical Therapy, or Continued Care by a General Practitioner for Patients with Neck Pain: A Randomized, Controlled Trial. Ann Intern Med. 2002;136:713-722.
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Fleur Hupston - Fleur Hupston is a professional freelance writer based in Botswana, Southern Africa. From this unique perspective, she writes travel ...
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