We often see people in our clinics with back pain or neck pain that has flared up as a result of sitting for long periods of time hunched over a computer or mobile phone. Modern life is pretty catastrophic for posture – and when it comes to back care, posture is key.
Almost 4 in 10 of all work-related ill health is down to ergonomic injuries, such as back pain, according to the Health and Safety Executive. This means that if you are a desk worker, it’s important to look at your set-up, your posture and to take regular breaks. In this blog we’ll look at three ways poor posture increases the risk of injury and the likelihood of non-specific back, neck and shoulder pain.
We will also look at ways in which an osteopath can help correct poor posture and support healthy back care.
Tech neck
Tech neck, or ‘text neck’ is a term describing chronic neck ache resulting from long periods of time spent bent over a mobile phone, tablet or laptop. At work many people sit with one screen directly in front of them, and barely move or stretch their necks over a long working day.
Over time, tech neck can affect your muscles and misalign your spine. This in turn can lead to poor posture as the neck muscles lengthen and chest muscles shorten to result in a hunch. Other problems include joint inflammation, herniated discs or pinched nerves.
All is not lost however! A 2016 study of office workers with tech neck showed that doing shoulder and neck stretches five times a week helped ease neck pain and improve neck function after one month.
Back ache
Research shows that back pain is one of the leading reasons for absence at work. Sitting in one position for too long can increase pressure on spinal discs, affect stiffness and weaken muscles in the lower back.
Shoulder pain
Your shoulder is a complex system of joints that connect to tendons and muscles. This complexity allows different movements of your arms, but also means that shoulder pain and injury is common. If posture is affected by habitual slumping, or hunching over a desk, the shoulder joints and muscles will suffer damage and become painful. Inflammation follows, if poor posture is not corrected.
So what is good posture?
Good posture refers to correct alignment of the key areas of your body. Each area should receive the right amount of support from muscle tension and mobility.
Correct posture prevents injury by:
- lessening strain on the body during movement
- reducing wear and tear on the joints, muscles, and ligaments
- maintaining balance while moving
- reducing the risk of muscle strain and overuse conditions
- supporting spine health
A 2019 article in the Journal of Orthopaedic & Sports Physical Therapy explains how “correct” posture varies between individuals.
For that reason, our osteopaths always take an individual approach to the treatment of back, neck and shoulder pain. They will offer advice for exercises that are tailored to you, for strength, mobility and balance. Osteopathic treatment will aim to free up the spine so that it can respond better to the benefits of a tailored exercise regime.
Book your appointment now
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