How Chiropractic Can Help with Pain Caused by Your Workstation Setup

When you work from a desk for several hours a week, your optimal workstation setup is essential. A poorly designed workspace can jeopardize everything from efficiency and focus to posture and movement patterns. 

Whether you’re a remote worker, have a designated office, or go to the local coffee shop to get your tasks done, how you sit and how your necessary work items are situated matters. 

In fact, if you sit improperly for an extended period, your body may start to build irregular tendencies that become habits. This means you’ll need to re-educate your physical structures to get your body back to its proper state so you can function fully. Chiropractic is a proven practice that can help make this happen. 

If you have a desk job, working with a chiropractor has numerous benefits:

• You’ll find all imbalances in the joints, tissues, and spine

• You’ll get a natural treatment strategy to remedy those imbalances

• You’ll learn how to create the best workstation for your needs and body to help avoid re-injury

Don’t let your compromised workspace hinder your physical and mental productivity; read on and discover how to maximize your work potential. 

Injuries & Symptoms Caused by a Poor Workstation Setup

Your inadequate workstation can hinder your work performance and slowly cause chronic discomforts and imbalances to the musculoskeletal system. Because this process happens over time, it’s not always easy to notice how your workspace affects you until significant symptoms are felt.

Common symptoms and conditions associated with an improperly created workstation include:

• Neck pain and stiffness 

• Shoulder pain and rotator cuff injuries 

• Headaches  

• Postural dysfunction

• Carpal tunnel syndrome 

• Arm pain

• Low back pain 

• Sciatica

• Soft tissue imbalances and injuries, such as inflammation

• Arthritis 

• Fatigue

• Eye strain

• Muscle strains 

Millions rely on a computer setup for their desk-related job, hobby, or interest. Whether you work (or play) 9-5 answering phones, writing, gaming, creating, or anything in between, an optimized workstation is imperative.  

How to set up your workstation correctly: 

• Use an ergonomic chair with a back that follows the curvature of your spine and gives adequate lumbar (low back) support. If you don’t have access to an ergonomic chair, put a pillow between your lower back and a chair to support your spine. 

• Adjust your chair height so your feet are flat on the floor (or a footrest) and your knees remain level (or just below) with your hips.

• Set your monitor up so it’s about an arm’s length away, and the top of the monitor (not the screen) is about 2 inches above eye level.

• Keep your arms bent at a 90-degree angle (the forearm is parallel to the floor) while keeping the elbows pulled in toward the side of the body.

• Keep your wrists level or flat while hitting the keyboard, not bent up or down.

• Ensure all regularly used items, such as a mouse, phone, and writing utensils, are within reach without the need for you to stretch unnaturally.

This setup encourages good posture and movement. 

Pro tips to help keep your body protected during prolonged sitting:

• Use an alarm to remind you to correct your posture until good posture becomes a habit

• Get your eyes checked annually to ensure you’re not constantly straining them

• Pull your shoulders down and let them relax naturally

• Keep your chin pulled back and slightly down to help keep the spine aligned

• Take short breaks every half hour by walking around for a few minutes

• Stretch your back, hips, legs, neck, and hands regularly 

• Keep your hips balanced as you sit (don’t put more weight on one side, cross your legs, sit on your feet, etc.)

• Stay hydrated and eat healthy snacks throughout the day

• Always take the lunch break

• Use the stairs instead of the elevator

• Learn stress management strategies you can apply while working should you start to feel overwhelmed 

Chiropractic Care to Reduce Discomforts Caused by Your Workstation

Chiropractic services support the spine and musculoskeletal system, promoting the body’s innate healing ability. If poor posture and repetitive movement patterns have caused joint or soft tissue injuries, a local chiropractor can identify the affected areas and create a personalized wellness plan tailored to your specific needs and recovery goals.

Chiropractic methods used to improve joint, tissue, and spine imbalance due to improper workstation setup include:

• Chiropractic adjustments 

• Acupuncture 

• Dry needling

• Myofascial release

• Functional training

• Massage therapy

• Cupping therapy   

These safe solutions will help your body heal; however, understanding how to prevent injury is important for your comfort and quality of life. Your chiropractor will learn about your job, workstation, lifestyle, and more to help you navigate good health and further support your body’s optimal function. 

Visit Our West Chester Chiropractor & Treat Dysfunction Caused by Poor Workstation Setup 

Your lifestyle should not be controlled by pain. Let us provide the care you need to live comfortably so you can focus on your tasks. We’ll also educate you on numerous aspects of your life so you can proactively care for your body during those long hours at a desk. 

Contact our West Chester chiropractic clinic to learn how chiropractic care can help end the discomfort associated with your poorly designed workspace, or schedule your appointment today.