Work Hurts! - Practise good posture on the job to avoid painful injuries

Bernadette Bryan Frankson, Contributor

Who would believe that the very job that sustains us could be hurting us at the same time. The majority of patients who suffer from neck and back pain are individuals who sit at computer workstations for extended periods.

In recent times, there has been an increasing number of individuals experiencing neck pain which can be associated with the frequent or extended use of smart phones, laptops or notebooks. The common denominator with these gadgets is the flexed position that the neck is held to operate them. Soft tissues are stretched or remodeled to conform to these new positions with resulting pain from tissue damage.

Common injuries in the neck region include sprains and strains of the neck, cervical disc disorders and degenerative changes of the spine.

Similar changes occur in the lower back. Common problems in this area are related most times to injuries of the lumbar discs and joints.

A dose of prevention

Workplace safety is extremely important, but sometimes job functions cause employees to overlook the conditions that may be contributing to pain. Practising preventative measures daily can help employees avoid painful injuries that require time away from work and potentially lost income for the employee and reduced productivity for the business.

Correct design and use of an individual's computer workstation is a simple, yet effective way to avoid injury in the workplace. Whilst every worker's individual circumstance will vary because of their own posture and movement patterns, there are certain basic principles which can apply to all office workers in ensuring they minimise the risk of injury at their computer workstation.

The following steps will give you a guide as to what you should be aiming to do with your workstation set up:

Avoid using a laptop if computer usage is for prolonged periods. Flexed neck positions associated with laptop usage can cause adaptive changes in the soft tissues in the neck. When stretched beyond their limit, micro tears occur in the tissues which trigger nerve endings which in turn signal the brain that something is wrong. When pain occurs, the brain is alerting the person of their injury.

When using a computer for extended periods, a desktop encourages better posture, as the head is oriented forward with minimal bending. Learning to touch type also helps by excluding unnecessary bending associated with looking up and down from the keyboard to the monitor. If a desktop computer is not available, a large external monitor can be plugged into the laptop, and if used along with an external keyboard, this will facilitate a safe position for work. Multiple screens are best positioned close together and at the same height.

The monitor should always be directly ahead to avoid unnecessary turning of the neck. It should be at a distance that discourages one from leaning forward away from the support of the chair.

A headset is also a useful tool to keep the hands free by avoiding the phone being held between the neck and shoulder.

The chair should provide adequate support to the lower back. The chair, unlike a stool, possesses a back to confer stability, support and even rest. The muscles of the back are always working when our body is upright and if left unsupported, could lead to fatigue and pain.

Chronic strain due to an unchanging work position can weaken the back, arms, and shoulders, so frequent breaks should be permitted after sitting 30 minutes at the computer.

If pain persists

If the above adjustments have been made and pain persists, injury will need to be ruled out with proper evaluation and therapy. Physiotherapists are experts of motion and are skilled to do musculoskeletal evaluations to determine the source of pain and to plan interventions to address the problem.

Besides education on safe work-place practices, they use machines, manual therapy and exercise to address pain.

Dr Bernadette Bryan Frankson, MBA DPT CLT, is a registered physical therapist with over 30 years of experience treating the spine and other musculoskeletal problems. She also owns and operates Physical Therapy Solutions.