How Chiropractic Care Can Support Desk Workers?

For anyone who works behind a desk in an office, you’ll know that you spend countless hours sitting, typing, and staring at screens. You probably also know that sitting for too long may lead to discomfort, aches, and even chronic conditions. 

Prolonged sitting and poor posture can take a significant toll on your musculoskeletal system, leading to back pain, neck pain, tight muscles, poor posture, and a general decline in your vitality.

Fortunately, chiropractic care often helps to alleviate these problems and support overall well-being.

Let’s take a look at how chiropractic can support desk workers. 

The impact of desk work on the body

The modern workspace requires us to sit for the majority of the day. When you think about it, our bodies weren't really designed to be in a seated position for prolonged periods of time. 

What happens is there's strain placed on the shoulders, the neck, the spine, and the back. Over time, this can lead to lower back pain, headaches (which chiropractors may be able to treat) neck pain, shoulder pain, and tension around the shoulders and neck, as well as reduced mobility. 

Many patients come in with back pain or neck pain, and upon examination and assessment, we figure out that one of the contributing factors is the fact that they're sitting down all day and that their posture is out of whack.

Additionally, beyond your posture, and according to an article published by the Mayo Clinic, research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions—increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels—that make up metabolic syndrome.

How chiropractic care can help desk workers

Chiropractors are uniquely positioned to address these challenges through a combination of hands-on treatment, ergonomic advice, exercises, and lifestyle advice. Let’s take a look at some of the ways we help.

Chiropractic care

Chiropractors aim to address misalignments along your spine, bad posture habits, and restricted movement.The chiropractic adjustment, often performed with gentler mobilisation techniques and soft tissue therapy, may help restore proper alignment, reduce feelings of pain, and improve joint mobility. 

Chiropractic care also helps to relieve pressure on surrounding nerves, promoting better spinal health.

Ergonomic advice

Having a correct ergonomic setup is vital if you work in an office. The goal behind most ergonomic assessments includes the process of designing or arranging workplaces, products, and systems so that they fit the people who use them. 

I often offer patients advice in terms of workplace setup and advice that helps to support better posture.

Some key pointers to improve workspace ergonomics include:

• Adjust your chair height to ensure feet are flat on the floor.

• Position your screens at eye level to prevent neck strain.

• Get up and move! Avoid prolonged sitting, as this adds to stress on your spine.

Corrective exercices

I often recommend specific exercises to counteract the effects of prolonged sitting. These stretches and strengthening routines focus on improving flexibility, reducing tension, and supporting the core muscles that stabilise the spine. Some key exercises include:

• Cat cow stretch

• Cobra stretch

• Child’s pose

• Standing forward bend

• Head tucks

Lifestle advice

There are many things you can do when it comes to lifestyle advice. It’s quite a broad category, but there are some key steps that most people can take:

Look to your diet

Ensure you’re eating balanced meals to support overall health.

Stay hydrated

Drink enough water throughout the day.

Stay active

Consider how often you’re sitting during the day. For instance, if you work at a desk, try to get up every hour and move around for 10 minutes. This simple habit can make a big difference.

Think about your commute as well

Are you sitting for long periods? How can you make it more active? Perhaps you could get off one stop earlier and take a short walk.

Additionally, aim for a daily step count, such as 10,000 steps, to keep moving throughout the day.

Small habits like these can help keep you mobile, address posture concerns, and prevent posture issues from worsening over time.

Key points

• Desk workers often spend long hours sitting, which can lead to discomfort, aches, and chronic conditions. 

• Prolonged sitting and poor posture can cause back pain, neck pain, tight muscles, poor posture, and a decline in vitality.

• Chiropractic care aims to support desk workers by improving ergonomics, correcting bad postures, improving mobility, and reducing musculoskeletal symptoms. 

Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

Author: Dr Kirsten Strudwick (Chiropractor) is a Doctor of Chiropractic with 15+ years of experience in Marrickville, Sydney, and runs Marrickville Chiropractic Care. Holding a BSc and M.Chiro from Macquarie University, her practice focuses on holistic, patient-centred care. Kirsten has a clinical interest in a range of areas including women’s health, paediatric care, and pregnancy-related treatments.