Whether you sit at a desk in an office or work remotely from home, you may have dealt with lower back pain, neck pain, or hand and wrist pain. While these aches and pains may feel unavoidable, there are steps you can take to prevent pain associated with desk jobs. At Macomb Pain Management, we believe in giving our patients the tools to prevent pain at work and effectively treat it when it arises. Let’s take a closer look at some of the most common causes of pain for office workers and what you can do to prevent it.
Lower Back Pain From Desk Job Work
Back pain is the most common type of chronic pain in the United States, with desk job work being one of the common reasons patients develop lower back pain. Common causes of lower back pain in desk workers include:
- Sitting for prolonged periods
- Slouching or hunching over a desk
- Weak core muscles from inactivity
You can take several steps to prevent lower back pain when sitting at a desk. Start by ensuring your chair is adjusted to the right height and provides proper lumbar support for the spine’s natural curve in the lower back. Your desk and monitor should be situated so that the top of your screen is at eye level and your monitor is at least 20 inches from your eyes. This prevents slouching and hunching over your monitor. Taking short breaks where you stand up every 30-60 minutes and walk around can also help to relieve tension.
Neck Pain From Desk Job Work
Following lower back pain, neck pain is often a frequent complaint of desk workers and has earned the nickname “Tech Neck.” Tech neck is a slang term for the pain office and desk workers develop in their neck primarily from poor posture at their desk. Tech neck is most common in desk workers who look down at their monitor or laptop and from remaining seated for long periods. Neck pain can be prevented by ensuring your monitor or laptop is at the correct height, using a proper pillow that supports your neck at night, and working to alleviate stress that can cause tension in your neck muscles. To prevent neck pain and tech neck, you can:
- Optimize the ergonomics of your working space
- Maintain proper posture
- Take breaks from sitting
- Strengthen your neck and shoulder muscles
By taking these steps on the job and at home, you can prevent neck pain that is common in the office, especially when working at a desk.
Hand and Wrist Pain From Desk Job Work
While there are several different causes of hand and wrist pain, one of the most common is carpal tunnel syndrome. Carpal tunnel syndrome occurs when the wrist’s median nerve becomes compressed, frequently seen in people who type a lot at computers. Symptoms of carpal tunnel syndrome can include:
- Numbness
- Tingling
- Weakness
- Pain
For mild to moderate cases of carpal tunnel syndrome, symptoms, and pain can often be treated with lifestyle changes and at-home treatments. These can include:
- Hand and wrist stretches
- Using an ergonomic wrist rest
- Wearing a wrist splint at night
- Reducing repetitive wrist movements
For more severe cases of carpal tunnel syndrome, professional medical intervention can provide you with safe and effective relief from carpal tunnel syndrome.
Get Help With Desk Job Pain at Macomb Pain Management
When desk job pain starts interfering with your life or your ability to work, Macomb Pain Management is here to help. To learn more about your treatment options for desk job pain, contact Macomb Pain Management today at (248) 844-8281.
