Ask the Doctor: ‘My neck and back are stiff and sore from sitting at my desk. How can I stop this getting worse?’

“I am recently back to working full time after a couple of years off raising my children. I have noticed in the last few weeks my back and neck are twinging and stiff quite often. The only big change in my routine is sitting at a desk/computer again. What can I do to stop this getting worse?”

Answer from Deirbhle Heffron, Senior Physiotherapist, Beacon Hospital

Back pain and neck pain are very common, so you are not alone. In fact, most adults will experience an episode of neck or low back pain in their lifetime. The good news is that back and neck pain is rarely serious. Only ten percent of all spinal issues are associated with structural problems in the spine and only one percent of spinal pain is associated with serious disease.

For the majority of pain sufferers, we know there are certain risk factors associated with spine pain. Poor posture is often blamed for neck and back pain however, research tells us there is no “ideal” posture and the advice to “sit up straight” may in fact increase pain. It may be helpful to seek a workstation assessment to optimise your comfort at the desk and reduce excessive muscle tension.

Introducing more variety in your posture is probably more important that finding the “ideal” posture. Try introducing regular “movement snacks” every few hours. Take 1-2 minutes to touch your toes, rotate your neck and spine, reach your arms overhead and take a few deep breaths.

Outside of work it is important to keep physically fit. It is recommended that all adults should engage in 150-300 minutes of moderate cardiovascular exercise per week, for example, brisk walking, swimming or dancing. Additionally, two muscle strengthening sessions per week are recommended. This can be in the form of lifting weights, using resistance bands or using body weight. There is no consensus on the “best” exercise for back and neck pain so choose something you enjoy.

There is a strong association between spinal pain and lifestyle factors such as poor sleep, stress, depression, BMI and smoking. Take time to reflect on these factors in your own life. It’s understandable that returning to work may take a little adjustment so addressing the wider components of health and wellbeing may make a big difference.

Finally, recognise that behavioral change is hard. Set yourself a one or two small goals. Small but consistent changes can make a bit difference.

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