Do long work days at a desk contribute to back pain? As more jobs shift toward being trapped at a desk for hours at a time, healthcare providers are noticing an increase in patients presenting with poor posture that contributes to an increase in pain throughout their neck and back. Unfortunately, this is a negative cycle. Due to this poor posture the pain increases, so people tend to shift to more dysfunctional postures to ease the pain, however this contributes to worsening postures and increased symptoms.

Corrective options for postural problems are available across the spectrum, from “smart shirts” to apps available on smart watches. Large technology companies, such as Apple or Samsung, are incorporating these features into our everyday lives. Furthermore, exercises to balance muscle tightness and muscle weakness acquired by dysfunctional positions can help to restore functional posture and decrease pain.

Poor posture can often be linked to tight pectoral muscles and weak posterior muscles surrounding the shoulder blades. Frequently one will also note that the suboccipital muscles (those at the base of the skull) are tender and/or shortened, as is the sternocleidomastoid (the large muscles on either side of the neck that connects to the sternum and collarbone). These imbalances can also effect posture.

Outlined below are some basic exercises and stretches that can be done at home and/or at work to assist in correcting poor posture.

  • Shoulder ‘W’: with a light resistance band held between both hands with the arms held with the elbows at your side and bent just above 90 degrees, squeeze the shoulder blades together while pulling the band apart. Hold five seconds, relax, repeat. Do 5 to 10 times.
  • Corrective Wall Slides: seated against a wall, draw your navel toward your spine pressing entire back against the wall. Bring your elbows and wrists to the wall with elbows bent. While depressing both shoulders down toward your pelvis, slowly reach arms toward the ceiling, only sliding as far as you can while keeping elbows and wrists on the wall. Return to the starting position, and repeat. Do 5-10 times making sure not to strain your shoulders.
  • Foam Roll Pec Stretch: lie long-wise on a foam roller so that your hips, length of back, and head are all supported. Allow arms to relax by your sides with your palms facing up. Rest in this position for 5 minutes
  • Chin Tucks: In a supine or seated position, draw chin backwards, as if creating a double chin (not a ‘nod’ yes). Hold 5-10 seconds. Relax and repeat 10-15 reps. Perform this exercise throughout the day, especially while sitting at your desk.
  •  Posture Checks: Set 30 minute timers on your phone or computer, and each time it goes off, check your posture. You want your hips, knees, and ankles at 90 degrees of flexion each, arms relaxed at sides. Your shoulder-blades should remain down away from your ears, and drawn slightly together. Think about actively drawing navel toward spine as if you are stamping your tailbone down and lifting pubic bone toward your rib cage. Slight chin tuck, and you are good to go! Reassess

As always, it is best to consult with your physical therapist or healthcare provider to ensure the exercises are appropriate for you, and to perform with proper mechanics for the maximum benefit.

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