If you’re an office worker dealing with neck or back pain, you’ve probably heard this advice a million times: “You just need a better ergonomic setup!” While a decent setup is important, it’s not the magic fix everyone hopes for!
The reality is, even with the most well-designed ergonomic desk and chair, it’s how you move, or don’t move, that matters most.
The Ergonomic Trap: Over-Rigid Postures
Yes, ergonomics can help reduce strain on your body, but it’s easy to fall into the trap of holding yourself too rigidly in that so-called “perfect” position. Maybe you sit up straight all day long, only to find that your neck, shoulders, and back are still tense. Why? Because holding a position for too long, even if it’s a good one, causes your muscles to stay contracted, which stiffens them up over time.
This means sitting in a rigid position for hour actually leads to your muscles are constantly working to keep you in that position, which leads to more tension, especially in areas like your neck and upper back. That so-called “perfect posture” can actually increase discomfort.
Overworking the Mouse Arm
Another common problem with ergonomic setups is that they can make you feel locked in place. Because you’re sitting with your upper body stiff, your shoulder takes on way too much of the workload, leading to pain or discomfort over time. Without the natural flow of movement in your torso and shoulders, your mouse arm starts to overcompensate, and your neck and upper back start screaming for relief.
The Real Solution: Movement is Key
The truth is, no ergonomic setup can combat hours of sitting in one position. Our bodies are designed to move, not stay stuck in place, no matter how “ergonomically correct” the position is. The best advice I can give?
Your best position is your next position.
Instead of relying solely on your setup, make it a point to move throughout the day. Here are a few ideas to get you started:
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Stand up every 30-45 minutes and stretch
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Take short walks around your office or home
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Reach overhead to stretch out your arms and back
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Do a few squats, lunges, & shoulder rolls
These small movements can relieve stiffness, prevent muscle fatigue, and help combat that nagging neck or back pain.
Consider Standing or Walking Desks
Lastly, consider adding some variety to your work setup. Standing desks or treadmill desks can help you shift between sitting, standing, and walking throughout the day. Just remember: even if you use a standing desk, it’s still important to move regularly and avoid standing too rigidly for too long.
Exercise and Recovery are Key to Long-Term Relief
If you want lasting relief from chronic pain, your daily setup is just one piece of the puzzle. The other key piece? A tailored exercise and recovery program that addresses your specific needs.
At Move+Smart, we work with people just like you to develop personalized exercise plans that target the root causes of pain, whether it’s weak core muscles, tight hips, or overworked shoulders. With the right combination of strengthening and mobility exercises, you can start feeling better, faster!
So if you’re ready to say goodbye to that nagging pain, our team at Move+Smart is here to help! Let’s get you moving, feeling better, and back to doing what you love!
