In this guide from MVM Health, we explain how working a desk job can potentially lead to a lifetime of pain.
Why Are People Who Work Desk Jobs More Vulnerable To Certain Types Of Pain?
Did you know that many people with desk jobs spend up to 90% of their day sitting down? Desk jobs in which people sit with poor posture and make the same repetitive movements over and over can really take a toll on the body, especially after years of working at a desk.
When desk jobs workers slouch in their chairs for hours at a time, they can get back pain because their poor posture can create a curve in their spine and put pressure on their vertebrae and back muscles. Furthermore, a sedentary lifestyle and sitting for long periods of time can cause muscles to weaken and result in weight gain.
Desk job workers are also vulnerable to injuring their hands, wrists, elbows, and shoulders from repetitive motions or overexerting the same muscles. For example, desk job workers often have to stay on the phone for long periods of time, and may have to hold their phone in an awkward position, such as between their ear and shoulder. Desk job workers also spend a lot of time working at their computer or smartphone, and may end up hunched over their keyboard or devices in concentration.
What Types Of Pain Can Be Caused By Working At A Desk All Week?
- Neck and back pain from poor posture due to compression on your spine.
- Hip pain resulting from your hip flexor muscles getting tight from sitting all day.
- Trigger Finger, a tendon-related issue caused by repetitive actions, such as holding writing utensils for hours at a time. With this condition, the index finger gets locked in a bent position and it is difficult to straighten it.
- Carpal Tunnel, in which swollen tendons are caused by a pinched nerve in the wrist. Symptoms include pain, tingling, or numbness in the hands and fingers.
- De Quervain’s tenosynovitis, in which repetitive hand or wrist movements result in swelling of the tendons in the thumb.
- Tennis Elbow, while associated with sports such as tennis or golf, can also be caused by repetitive movements at a computer. With this condition, there is pain in the elbow, and possibly the forearm and wrist, due to overexerted tendons in the elbow.
- Bursitis, a condition in which the cushions of joints in the body become inflamed. When in a desk job setting, bursitis is possible from leaning your elbows on a hard surface.
How Can I Avoid Or Alleviate Body Pain At My Desk Job?
- Be mindful of your posture so you do not strain or hurt your body as you work. Make sure your feet are flat on the ground and allow your arms and shoulders to relax downward when you sit at your desk.
- Adjust your computer if necessary so you can be more comfortable. Consider a laptop stand to raise your monitor if your eyes are not level with the top of your screen. Increase the font size on your computer so that you don’t need to lean or crane your head forward to read.
- If possible, consider a stand-up desk so that you can stand for part of the day.
- Speak on your phone hands-free when possible.
- Rearrange your desk so that you can keep everything within arm’s reach. This way, you won’t have to lean or stretch or strain yourself throughout the day.
- Take breaks from sitting and move around. Stretch your arms, back, and legs throughout the day, and go on a walk during your lunchtime.
If you are living with chronic pain from your desk job and find that the pain is affecting your enjoyment of day-to-day life, and wonder if you are a good candidate for any of our treatments, it may be time to seek pain management. For patients in Pennsylvania, MVM Health is glad to offer services in East Stroudsburg, Scranton, Wilkes Barre, and Lehigh Valley. The experts at MVM Health would be glad to offer guidance and a variety of treatment methods for chronic pain, including minimally-invasive alternatives to surgery. Call 223-213-2084 to request an appointment.
