People who work at a desk often suffer from low back, neck and back pain and posture problems. Orthopaedics and traumatology specialist Prof. Dr. Levent Altınel, one of the specialists on DoktorTakvimi.com, says these problems can be prevented with a few simple precautions and exercises.
Working seated all day invites serious problems that harm quality of life, above all low back, neck and back pain, as well as connective tissue, muscle and joint diseases and osteoarthritis. Office workers such as secretaries, call-centre staff and civil servants have to work in fixed positions for long periods and therefore face serious problems in this respect.
Prof. Dr. Levent Altınel, who says that office workers, in jobs that seem safe, are in fact exposed to significant health problems, explains: "Neck pain is especially common in people who work at a desk and use computers. In diseases causing neck pain, the pain is felt only in the back of the neck in some people, while in others it spreads from the neck to the head, back, arms and even the chest."
Prof. Dr. Levent Altınel lists the posture problems most often seen in office workers as follows:
Upper crossed syndrome: This is one of the most common problems in people who work at computers and desks. The head juts forward, so the neck straightens, the canal through which the spinal cord passes narrows, and spasm and pain develop in the neck and shoulder-girdle muscles. Numbness spreading to the arm and fingers may occur.
Kyphosis: A very common posture disorder in office workers: forward tilt of the head, rounding of the shoulders and forward bending of the upper back. Muscles lengthened more than they should be become weak; this often causes back pain and can create a vicious circle leading to fibromyalgia (persistent, widespread muscle pain).
Scoliosis: The load placed on the spine by sitting or working in the same position, especially rotated to one side, can functionally create a sideways curve. Degeneration may develop in the vertebrae forming this curve, and the surrounding soft tissues may go into spasm and cause pain.
Lordosis: This is an excessive increase in the natural curve of the lower back. It causes low back pain and especially weakens the abdominal and back muscles, so low back problems may occur when lifting, pulling or pushing.
Don't sit all the time – walk during breaks
Prof. Dr. Levent Altınel reminds us that the way to prevent these problems is a healthy workplace. Altınel says that for a healthy workplace the employer should provide suitable areas for exercise and relaxation during breaks, and that if possible, doing stretching and relaxation exercises before starting the day is beneficial.
Emphasising that even a few simple adjustments to the desk can help correct posture, Prof. Dr. Levent Altınel says: "The computer screen should be placed directly in front of your face, so that you don't have to keep turning right or left. The screen should be neither too low nor too high. Keep your neck straight, without bending it forward. When sitting, lean back and sit upright; adjust the height of your chair for this. During the day, take short breaks at your desk and make time to exercise, because when you sit still in front of a computer, the low back and neck muscles become lazy over time. This in turn paves the way for flattening of the neck and neck and lumbar disc herniations. So we should not sit all day; whenever we can, we should stand and preferably walk. In good weather, walking during lunch breaks is very beneficial for muscle movement and the body's oxygen intake."
If your pain doesn't go away, see a doctor without delay
Prof. Dr. Levent Altınel stresses that if your back and neck pain does not go away despite all these precautions and exercises, or if noticeable posture problems start to develop, you should definitely see a specialist. "It should be remembered that pain spreading from the lower back to the leg may be a lumbar disc herniation, and pain spreading from the neck to the arm and hand may be a cervical disc herniation. In these cases relief is provided with medication, physiotherapy or surgery depending on the severity of the disease," says Altınel.
10 important exercises for office workers
- Pectoral stretch: Clasp your hands behind your head. Tilt your hips slightly forward and push your chest forward. In this position, pull your elbows back to stretch your chest. Hold for 20 seconds and release. Do it twice, and repeat once every hour.
- Triceps (arm muscle) strengthening: Holding the arms of your chair, lower yourself forward into a squat and rise. Hold for 15 seconds. Repeat five times.
- Shoulder strengthening: Holding a file, book or water bottle weighing no more than 1.5 kg, raise your straight arm overhead and lower it. Repeat 10 times.
- Hip stretch: While seated, cross your feet and stretch them out. Clasp your hands and reach forward. Hold for 20 seconds, then relax. Do 2–3 repetitions every hour.
- Core strength: To strengthen the core (central abdominal–low back muscles), sit on the front of your chair and lift your legs one at a time. Make sure your back and hips don't tilt forward or backward. Do 8 times for each leg, twice a day.
- Wrist: Rotate your wrist 10 times clockwise and anticlockwise to help prevent problems such as carpal tunnel syndrome.
- Latissimus stretch: With palms facing up, join your hands above your head. Lean to your right and hold for about 20 seconds. Repeat on the other side. You can do this every 30 minutes.
- Back stretch: Cross your hands on your shoulders. Taking a deep breath, try to stretch upward through the top of your head without getting up from the chair. Relax as you breathe out. Repeat five times.
- Upper arm strengthening: With a weight you can find in the office (such as a water bottle), bend and straighten your free arm while working or talking on the phone. Do 20 repetitions for each arm.
- Neck movements: Turn your neck right, left, down and up just enough to feel a gentle stretch, holding each direction for 5 seconds before moving to the next. Repeat twice a day.
The information on this page is for general information only and does not replace an examination and diagnosis.