Sitting for prolonged periods of time has become the norm for much of today’s workforce. There is just no getting around it, more and more of us work at a sedentary job in front of the computer and it is not doing us any favors, especially if you have neck pain. There are treadmill desks and standing desks but not everyone has access to these, and they can be costly.
If I had to give office workers (or those who drive a lot for their job) just one tip it would be this: fix your low back. Yep you read it right, in order to help your neck, you need to address your low back. Your probably have pretty good posture when you are standing, and as a result, you probably don’t notice having as much neck pain when you are standing. When you sit though, the natural arch of your low back flattens some, and this allows you melt into the dreaded slouchy forward head posture. When you melt into this position, the strain to your neck muscles increases – A LOT. For every inch that the head is displaced forwards, your muscles have an extra 10 lbs of force to counteract. So that means if you slouch forward just 3 inches, your 12 lbs head now feels like a 32 lb head to your neck muscles. How can you take some of this load off?
Towel roll. Yep, towel roll. It’s simple, cheap and oh so easy to use. Take a towel, roll it up and place it in the low back area. It should fill the space between your chair (or seat) and your low back. Do not make the roll so large that it makes you sit with an uncomfortable and over arched back (otherwise you will quickly become uncomfortable). By placing a towel roll in your low back area, you are maintaining some of the curvature, which will automatically move your head back over your shoulders and make if difficult for you to slouch. Go ahead and try it – it is virtually impossible to slouch and maintain the arch in your low back.
Can you buy fancy lumbar pillows for your car and office chair? Sure, and if you have one that works for you, by all means continue to use it. I caution against buying one before you use the towel roll though. Everyone is built differently. The size roll that a 6’5” male needs is going to be different than that of a petite 5’1” female. The towel roll can be rolled more or less to create the perfect size for YOU.
If you have been suffering from neck pain for way too long, you may benefit from an evaluation from a physical therapist to learn what other treatment options are a good fit for you. If you need an appointment, call me at Concussion Care Centre of Virginia at 804-270-5484 to schedule.
The Headache Therapist 