Neck pain and back problems are often associated with ergonomics in the workplace. Rightly so? What does the research actually say? We provide some clarity and offer tips that can really help with pain.
Another long day at the office or at your desk at home? And completely forgotten to stretch your legs and move around a bit? Then your neck and back immediately make themselves felt. You know this too, don't you? And indeed: neck and back pain are all too often blamed on long periods of sitting and the wrong posture at the desk. Then articles such as "10 tips for healthy office work" - packed full of posture recommendations - are tempting. But can ergonomics in the workplace actually do anything for us and our necks? What can those affected actively do and improve?
What does science say about the development of neck pain?
We asked ourselves whether sitting for long periods leads to neck pain. We devoured a few lines on the subject. Numerous studies and scientific publications later, we realised: Unfortunately, it's not that simple. In fact, we have not found any studies that make prolonged sitting responsible for neck pain (1). But why does this theory persist so stubbornly in the vernacular? One answer to this may also be found in the numerous research studies. Because other risk factors for neck pain have been identified, which may in fact also have something to do with work (1).
Why the workplace leads to neck pain
Contrary to what many may assume, physical stress and posture of the cervical spine (cervical spine) appear to play a minor role in the development of neck pain. Nevertheless, the workplace does offer risk factors: stress and psychological challenges such as major role conflicts. These psychosocial factors have actually been shown to increase the risk of neck pain (1).
The complex issue of posture
Before neck pain becomes chronic, it is extremely important to tackle and eliminate risk factors at an early stage. On the one hand, this means reducing stress and strain and ensuring a balance in your leisure time. But of course, monotonous postures should also be avoided. After all, the studies show, albeit only slightly, that physical factors (such as constant inactivity) can also be responsible. When it comes to posture, those affected should therefore definitely ask themselves: How do I feel? What posture is good for me? The important thing to remember here is that there is no one correct position, even if we all know the old phrases like:
- Sit upright!
- Why don't you stand up straight?
- Sitting for longer than 30 minutes is bad!
However, it has been proven that this is not true (3). Neck pain, or back pain, cannot be prevented or improved by an upright posture or ergonomic positions at the workplace (2).
5 steps to better ergonomics
Even if there is no one correct posture, it is still worth thinking about ergonomics in the workplace. Because as soon as pain occurs, nobody should stick to an oh-so-perfect position. These steps can help to alleviate pain:
- Freeing yourself from the "one right position".
- Try out postures and see which one helps you personally and does you good.
- Dare to adopt new attitudes, even if they have been avoided until now.
- Provide variety from time to time.
- Leave comfort zones and adopt postures that are not yet comfortable and then maintain them for a certain period of time (3).
This is because each spine is individual and favours different positions. It is important to adopt a different position from time to time in which we feel comfortable. A height-adjustable screen or table may also help. Or move the keyboard and mouse to a new position every now and then: this also brings variety.
Get active in the office
In addition to a change of posture, research offers further support: there are great suggestions for exercises at the workplace that reduce pain in the event of neck pain (4). We have already summarised which exercises will help you in particular in our blog article "Exercises for neck pain".
Sources:
1 Kim R, Wiest C, Clark K, Cook C, Horn M. Identifying risk factors for first-episode neck pain: A systematic review. Musculoskelet Sci Pract [Internet]. 2018;33(November 2017):77-83. Available from:
https://doi.org/10.1016/j.msksp.2017.11.007
2 Driessen MT, Proper KI, Van Tulder MW, Anema JR, Bongers PM, Van Der Beek AJ. The effectiveness of physical and organisational ergonomic interventions on low back pain and neck pain: A systematic review. Occup Environ Med. 2010;67(4):277-85.
https://pubmed.ncbi.nlm.nih.gov/20360197/
3 Slater D, Korakakis V, O'Sullivan P, Nolan D, O'Sullivan K. "Sit up straight": Time to Re-evaluate. J Orthop Sports Phys Ther. 2019;49(8):562-4.
https://www.jospt.org/doi/abs/10.2519/jospt.2019.0610
4 Chen X, Coombes BK, Sjøgaard G, Jun D, O'Leary S, Johnston V. Workplace-based interventions for neck pain in office workers: Systematic review and meta-analysis. Phys Ther. 2018;98(1):40-62.
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