5 Common Desk Job Injuries and How Osteopathy Can Help

In today’s modern work environment many of us spend hours sitting at a desk, typing away on a computer. While this work style has its conveniences, it also comes with its own set of challenges. Prolonged periods of sitting, repetitive movements, and poor posture can lead to a range of musculoskeletal issues that, if left unaddressed, can significantly impact our overall well-being and productivity. This blog will discuss five common injuries associated with desk jobs and how osteopathy can provide effective relief and prevention.

1. Lower Back Pain

Causes and Impact: Lower back pain is one of the most prevalent complaints among office workers. Sitting for prolonged periods, especially with poor posture, places excessive pressure on the lumbar spine. Over time, this can lead to muscle imbalances, tension, and disc degeneration. The lack of movement also reduces blood circulation to the lower back, causing stiffness and discomfort. Poor ergonomic setups, such as non-adjustable chairs and improperly positioned monitors, exacerbate these problems.

How Osteopathy Can Help: Osteopathy offers a holistic approach to managing lower back pain by addressing the root cause rather than just alleviating symptoms. An osteopath will perform a thorough assessment to identify the specific muscles, joints, or discs involved. Treatment may involve soft tissue manipulation, stretching, and mobilisation techniques to relieve muscle tension and restore mobility. Additionally, osteopaths provide advice on posture correction, ergonomic setups, and exercises to strengthen core muscles, helping prevent future episodes of pain.

2. Neck and Shoulder Pain

Causes and Impact: Neck and shoulder pain are common among desk workers due to prolonged screen time and poor posture, such as leaning forward or hunching over. This position causes the muscles in the neck and shoulders to become strained and overworked. Over time, the muscles become tight, and trigger points can develop, leading to referred pain, headaches, and reduced range of motion. The use of non-ergonomic equipment, such as a low screen height or improper desk setup, further aggravates these issues.

How Osteopathy Can Help: Osteopaths utilise a combination of manual techniques to release muscle tension, improve joint mobility, and enhance blood circulation to the affected areas. Gentle stretching, muscle energy techniques, and myofascial release are commonly used to target tight muscles and restore function. Osteopathy also involves cranial techniques that help in relaxing the head and neck region, reducing pain and preventing headaches. Patients are often provided with individualised stretching and strengthening exercises that focus on the upper back, neck, and shoulder muscles, improving posture and preventing future strain.

3. Repetitive Strain Injuries (RSIs)

Causes and Impact: Repetitive strain injuries (RSIs) result from performing repetitive tasks over long periods, such as typing, clicking a mouse, or using a smartphone. These repetitive motions can strain tendons, ligaments, and nerves in the hands, wrists, and forearms. Common conditions under RSI include carpal tunnel syndrome, tendonitis, and "tennis elbow" (lateral epicondylitis). Symptoms often include pain, numbness, tingling, and weakness in the affected areas, impacting both work and daily activities.

How Osteopathy Can Help: Osteopathy provides a comprehensive approach to managing RSIs by improving joint alignment, muscle balance, and circulation to the affected areas. While the symptoms may be in the wrist or elbow the restriction quite often starts in the neck and shoulder. Treatment may involve soft tissue massage, joint articulation, and stretching to relieve pain and inflammation. Taping and strapping the elbow or wrist can assist healing. Osteopaths also focus on the underlying biomechanics contributing to RSIs, such as poor wrist posture or desk setup. Ergonomic advice and practical tips on modifying work habits, such as taking regular breaks, using ergonomic keyboards, and maintaining proper wrist positioning, are integral parts of an osteopathic approach to RSI prevention.

4. Upper Back Pain and Thoracic Outlet Syndrome

Causes and Impact: Upper back pain is often a result of poor posture, where prolonged periods of slouching or rounding the shoulders strain the muscles between the shoulder blades (rhomboids) and upper spine. In more severe cases, this poor posture can lead to thoracic outlet syndrome (TOS), where nerves or blood vessels between the collarbone and first rib are compressed. TOS can cause pain, numbness, and tingling in the shoulders, neck, and down the arm, significantly affecting work performance and quality of life.

How Osteopathy Can Help: Osteopathic treatment for upper back pain and TOS involves techniques that focus on relieving muscle tension, improving thoracic mobility, and addressing any rib or spinal misalignments. Osteopaths may use stretching, spinal manipulation, and soft tissue therapy to improve posture and reduce nerve compression. They also provide postural education and exercises to strengthen the upper back muscles and open the chest, helping maintain an optimal posture that prevents the recurrence of pain and discomfort.

5. Hip and Leg Pain

Causes and Impact: Prolonged sitting can cause hip flexor muscles to become shortened and tight, leading to pain and discomfort in the hips and lower back. This condition can also affect the gluteal muscles, causing them to weaken and potentially leading to "dead butt syndrome" (gluteal amnesia). Additionally, poor circulation from sitting for extended periods can lead to leg pain, numbness, and even conditions like sciatica, where the sciatic nerve becomes irritated, causing pain to radiate down the leg.

How Osteopathy Can Help: Osteopathy addresses hip and leg pain by releasing tension in the hip flexors, glutes, and surrounding muscles through targeted soft tissue techniques, stretching, and joint mobilisation. Osteopaths may also perform pelvic adjustments to improve hip balance and reduce pressure on the sciatic nerve. They often provide advice on ergonomic seating, posture, and specific exercises to strengthen the glutes and core muscles, ensuring better support for the hips and lower back during prolonged sitting.

Other considerations.

Glare can contribute to eye strain. Reduce glare by using curtains, appropriate lighting to suit the environment, eye friendly screen settings.

Varied focal glasses may also affect how you set your desk up. Tipping your head can affect your neck and shoulders as you adjust to your lenses.

Prevention Tips from Osteopaths for Desk Workers

To complement osteopathic treatment and ensure long-term relief, here are some preventive measures recommended by osteopaths:

Maintain Proper Posture: Sit with your feet flat on the floor, knees at a 90-degree angle, and your back fully supported by an ergonomic chair. Keep your shoulders relaxed and your screen at eye level to avoid hunching forward.
Take Frequent Breaks: Stand up, stretch, or take a short walk every 30 minutes to reduce muscle strain and promote circulation. Simple exercises like shoulder rolls, neck stretches, and leg extensions can also help.
Ergonomic Workspace Setup: Invest in ergonomic furniture and tools, such as a supportive chair, adjustable desk, and ergonomic keyboard and mouse, to reduce strain on the body.
Strengthen and Stretch Regularly: Incorporate exercises that strengthen the core, back, and neck muscles and stretches that target the hip flexors, hamstrings, and chest muscles. Yoga and Pilates are excellent for improving posture and flexibility.
Stay Hydrated and Maintain a Healthy Diet: Proper hydration and a balanced diet contribute to overall musculoskeletal health and recovery.

Conclusion

Desk jobs are an integral part of modern work life, but they can come with a range of musculoskeletal issues if not managed properly. Osteopathy offers a holistic, non-invasive approach to treating and preventing common desk job injuries like lower back pain, neck and shoulder tension, repetitive strain injuries, upper back pain, and hip discomfort. By addressing the root causes of these issues and providing personalised treatment and advice, osteopathy can help desk workers maintain their health, productivity, and overall well-being.

If you're experiencing any of these symptoms or want to prevent them, consider booking a consultation with Osteopathy Nelson. Our experienced osteopaths are here to help you achieve a pain-free and healthier work life.