Postural Office Worker Pain Treatment for Heidelberg Heights
Postural Office Worker neck strain advice
A highly prevalent issue, especially post the COVID-19 pandemic, is the emergence of a common condition. The shift to remote work compelled many employees to operate from home, often lacking proper ergonomic workstation setups. Additionally, the average break durations during remote work are notably shorter compared to office-based work, exacerbating the situation.
A notable insight from Kapandji’s Physiology of Joints, Vol. 3 reveals that for each inch of forward head posture, there’s an added burden of approximately 10 pounds exerted on the spine by the head.
How to Alleviate Middle Back Pain for Office Workers
How to Alleviate Middle Back Pain for Office Workers
Picture this: it’s 1pm, and your workday started off well with high energy levels and productivity. However, out of nowhere, discomfort emerges in your middle back and neck. Concentration becomes a challenge, productivity dwindles, and the prospect of a tension headache looms over you.
Does this scenario strike a chord? As a Chiropractor based in Melbourne, where a significant portion of the population comprises office workers, I frequently encounter patients grappling with these familiar symptoms. The underlying culprit? Prolonged periods of sitting.
A substantial number of office workers dedicate 8 to 10 hours daily to sitting, often compounded by suboptimal desk ergonomics and poor posture. The unfortunate result is middle back pain. With every incremental forward stoop of your head towards the screen, excessive strain is exerted on your neck, middle, and lower back discs and muscles. This accumulative spinal load is akin to performing a 20 kg deadlift repeatedly—for 8 hours a day, 5 days a week! The implications for your long-term spinal health can be significant.
To counteract this predicament, consider implementing these measures:
- Ergonomic Setup: Pay meticulous attention to your desk ergonomics. Ensure your screen is at eye level and your chair supports your lower back’s natural curve.
- Frequent Movement: Incorporate regular breaks to stand, stretch, and move around. These intervals can substantially reduce the strain on your back and boost circulation.
- Posture Awareness: Mind your posture! Make a conscious effort to maintain proper alignment while seated, with your shoulders relaxed and back straight.
- Stretching Routine: Develop a simple stretching routine targeting your back, neck, and shoulders. These stretches can help alleviate tension and prevent discomfort.
- Hydration and Nutrition: Stay well-hydrated and nourished. Adequate hydration and balanced nutrition contribute to overall well-being, including spinal health.
- Supportive Seating: Invest in an ergonomic chair that provides adequate lumbar support. A chair that supports your natural spinal curves can significantly reduce strain.
- Regular Chiropractic Care: Consult a Chiropractor for routine check-ups and adjustments. Professional guidance can play a pivotal role in addressing and preventing middle back pain.
By prioritizing these practices, you can effectively combat the adverse effects of prolonged sitting and create an environment conducive to spinal health. Remember, a small investment in proactive measures can yield substantial dividends in terms of your comfort and well-being throughout your workday and beyond.
Fortunately, the situation isn’t entirely grim. Simple postural techniques can make a significant difference in safeguarding your muscles and spine. In fact, there are straightforward measures you can adopt to enhance your posture and alleviate discomfort.
Foremost among these strategies is ensuring that your chair is conducive to maintaining the natural curves of your spine, particularly in the lumbar or lower back region. If your chair lacks proper support, don’t despair—you have options. Consider investing in a lumbar support cushion or using a rolled-up towel strategically placed in the lumbar area. This adjustment prompts a shift in the distribution of weight within your spine and torso, favoring the back of your chair over leaning forward. Consequently, your spinal column attains an equilibrium of weight distribution, resulting in relaxed neck, middle, and upper back muscles.
By embracing these straightforward techniques, you can proactively promote a more comfortable and healthy posture during extended periods of sitting. A well-supported chair, coupled with these adjustments, can make a substantial positive impact on your overall spinal health, effectively mitigating the challenges posed by extended desk work.
If you find yourself grappling with postural strain in the latter part of the day, it’s highly likely that you’re spending prolonged stretches of time sitting without adequate breaks. To counteract this, the World Health Organization (WHO) recommends incorporating regular breaks and movement every 20 to 25 minutes during seated office work. While you might be concerned about potential disruptions to productivity, rest assured that there are viable alternatives to alleviate the strain associated with prolonged sitting.
Consider the option of introducing a hydraulic workstation. This innovative setup enables you to seamlessly alternate between sitting and standing every 30 to 45 minutes while working at your computer. Such a workstation configuration is considered the gold standard for promoting a healthy balance between sitting and standing during the workday.
Should your workplace, like many others, be reluctant to invest in a standing/sitting hydraulic workstation due to cost considerations, there’s a resourceful solution available. Utilize yellow pages, sturdy boxes, or a chair to elevate your computer to standing height. However, ensure that the chair doesn’t have wheels to prevent instability. By implementing this makeshift arrangement, you can still achieve the benefits of intermittent standing throughout your work hours.
Remember, adopting these strategies doesn’t merely enhance your postural well-being; they also contribute to overall comfort, productivity, and long-term spinal health.
I frequently recommend a straightforward yet highly effective exercise to my patients, and I believe you’ll find it beneficial too. This exercise, known as the ITY exercise, targets the muscles surrounding your shoulder blades—a region often weakened in office workers. Incorporating this exercise into your daily routine can yield positive results.
Here’s how you can perform the ITY exercise:
- Begin by lying on your stomach.
- Extend your arms straight out in front of you to form an “I” shape.
- Transition into a “T” shape by lifting your arms out to your sides, forming a horizontal line.
- Conclude with a “Y” shape by raising your arms diagonally upwards, resembling the letter Y.
- As you progress through each position (I-T-Y), hold it for a duration of 2 seconds.
- Complete 10 repetitions for each letter, focusing on controlled movements.
To make the exercise memorable, think of the iconic “YMCA” dance by the Village People—it’s a playful way to recall the sequence.
I trust these tips will be of great assistance to you. However, if you continue to experience discomfort, please don’t hesitate to utilize our convenient online booking system or call 9484 9185 to arrange an appointment. Your well-being is our priority.
Warm Regards,
Andrew Cunningham Chiropractor, Clinical Pilates Instructor & Personal Trainer
Our Clinic Heidelberg Heights 
At Advanced Health, we provide treatment for Postural Office Worker Pain to patients in Preston, Thornbury, Northcote, Reservoir, Coburg, Coburg North, Pascoe Vale, Pascoe Vale South, Ivanhoe, Kingsbury, Thomastown, Fairfield, Heidelberg, Heidelberg Heights, Heidelberg West, Brunswick and Brunswick East.
Postural Office Worker Pain Chiropractor Heidelberg Heights & Massage Therapy Heidelberg Heights.
We house the best Chiropractors in Heidelberg Heights and massage in Heidelberg Heights that help Postural Office Worker Pain.
We provide Chiropractic and massage therapy to all local Heidelberg Heights residents with Postural Office Worker Pain and surrounding communities including Fairfield, Northcote, Heidelberg, Pascoe Vale, Coburg, Ivanhoe, Heidelberg Heights, Reservoir, Thomastown & Thornbury.
Local Chiro & Massage servicing the Heidelberg Heights, Thornbury, Reservoir, Northcote, Pascoe Vale and Coburg areas.
Clinic Locations
We have two locations:
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You can book an appointment online here:
Trading Hours
Our clinics are open the following hours:
- Weekdays: 8am – 9pm
- Saturdays: 7.30am – 6pm
- Sundays: 9am – 6pm
Health Insurance
We have a HICAPS terminal onsite that can apply real time rebates for Australian private health insurance funds.
Service Area For Postural Office Worker Pain Chiro Heidelberg Heights
We provide Chiropractic care to all local Heidelberg Heights residents and surrounding communities including Fairfield, Northcote, Heidelberg, Pascoe Vale, Coburg, Ivanhoe, Heidelberg Heights, Reservoir, Thomastown & Thornbury.
Your Postural Office Worker Pain Relief Experience Heidelberg Heights 
Located close to the border of Heidelberg Heights and Thornbury, Advanced Health Chiropractic provides outstanding and holistic chiropractic, massage and clinical pilates care in a warm and inviting space.
New Patients from Heidelberg Heights
- Early Morning and Late Appointments
- Long 30- 45 minute Chiro consultation times
- Australian Olympic team massage therapist working on site
- Massage appointments starting at $60.00
- Weekend Appointments
- Our Chiropractor in Heidelberg Heights treats the root causes of Postural Office Worker Pain injury and biomechanical dysfunction, not just the symptoms using scientific evidence based treatments
What to expect during your first visit?
We charge $70 for all Chiropractic appointments. Your 1st appointment is $70 and if required, any subsequent appointments are $70. This is not including private health insurance rebates. At Advanced Health a 30-45 minute Chiropractic treatment can include: Chiropractic adjustments, Massage, Dry Needling/Acupuncture, spinal traction (ideal for disc injuries), Taping and Clinical Reformer based Pilates.
The Best Chiropractor in Heidelberg Heights for Postural Office Worker Pain
When looking to find a good chiropractor or a chiropractor near me who is great at treaWhen looking to find a good chiropractor or a chiropractor near me who is great at treating Postural Office Worker Pain, use a trusted family/friend’s recommendation and/or review websites to find a chiropractor in Heidelberg Heights you can trust. Perhaps read our reviews on google before you make a decision.
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Here is a list of common injuries we treat:
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Chiropractic Postural Office Worker Pain relief Heidelberg Heights
