When we think of high-risk jobs, oftentimes hospital employees, police officers, and firefighters are thought of immediately. However, office workers are faced with an invisible danger, prolonged time spent sitting at their desk. This extended time spent sedentary may lead to poor posture, resulting in an increased risk for musculoskeletal injuries, cardiovascular issues, diabetes, and obesity. This article will focus on one of the more common forms of musculoskeletal conditions, with a prevalence of around 75%, neck pain is a major cause of morbidity and disability in many countries; affecting an individual’s daily life and work habits (Genebra, Maciel,, Bento, Simeão, & Vitta, 2017; Straker, Burgess-Limerick, Pollock, Murray, Netto, Coleman, & Skoss, 2008).
This condition continues to rise as a result of being hunched over at a desk at a computer screen. As we progress further into the computer age, computers become more and more a part of people’s daily lives and in the work environment. A 2015 US Census Bureau survey reported that 79% of the population had a desktop or laptop. For reference in 1984, 8% of households had a computer and by 2000, 51% half of households had a computer. These numbers reflect worldwide in countries like within the European Union, Australia, and Japan (Genebra, Maciel,, Bento, Simeão, & Vitta, 2017; Ryan, Lewis, & United States Census Bureau, 2017; Straker, Burgess-Limerick, Pollock, Murray, Netto, Coleman, & Skoss, 2008).
Many studies are finding correlations between computer, smart phone, and tablet use with neck pain and forward head posture. Forward head posture is a chronic condition of continued poor posture, typically related to typing and phone usage. For every inch your head moves forwards, it gains 10 pounds in weight, straining the neck and upper back as they work harder to keep the head raised. Extensive forward head posture may cause headaches at the base of the skull and sinus headaches. Additionally, if sustained, this can pull the spine out of alignment, leading to other issues, such as the loss of lung capacity (Cho, Lee, & Lee, 2017; Genebra, Maciel,, Bento, Simeão, & Vitta, 2017; Kapandji, Honoré, & Tubiana, 2019).
Now that more than two thirds of the population are using computers, computer related neck pain, forward head posture, and other musculoskeletal disorders are on the rise. So, what can we do about it? Many studies have examined the effects of correcting posture through posture correction of the cervical and thoracic spine (e.g., chin tucks, stretches, movement). Additionally, a study found beneficial effects using the above combination with mobility exercises to alleviate forward head posture and neck pain. This combination has potential for fixing the deformed joints as a result of the poor posture, moving the head back to decrease the strain on the neck and upper back muscles (Cho, Lee, & Lee, 2017; Straker, Burgess-Limerick, Pollock, Murray, Netto, Coleman, & Skoss, 2008). Another study found interesting results, associating neck pain relief and treating obesity. Self-correction of posture while sitting or standing increased the energy expenditure of the individual. This self-correcting behavior can alleviate neck tension while potentially resulting in weight loss. This study estimated that the posture correcting behavior could result in a decrease of ~15 kg over a year (Miles-Chan, & Dulloo, 2017). No matter the benefits of improving your posture at your desk, whether you’re sitting or standing, additional possible positive side effects could occur. To learn more about how to prevent the risks of a sedentary day, make an appointment with your Allied Wellness health coach today.
