Why Desk Workers Need Chiropractic Care More Than Ever After COVID

The COVID-19 pandemic dramatically transformed our work environments, with millions of people suddenly setting up makeshift home offices at kitchen tables, on couches, or even from bed. While remote work offered many benefits, it also created a perfect storm for spinal problems and postural issues.

At Preferred Chiropractic, we’ve seen firsthand how these changes have impacted our patients’ health and wellbeing.

The Hidden Toll of Improper Work Setups

When offices closed and workers scrambled to create home workspaces, ergonomics often took a backseat to convenience. Many people found themselves hunched over laptops for hours without proper support or positioning. Even as some have returned to traditional offices, the habits formed during this period have lingered.

The most common issue we’re seeing is forward head posture—that position where your head juts forward beyond your shoulders while looking down at a screen. This seemingly minor postural issue can have major consequences:

• For every inch your head moves forward, the effective weight on your spine increases by about 10 pounds
• Tight, overworked trapezius muscles and weakened neck flexors
• Compressed discs in the cervical spine
• Accelerated degeneration that can lead to arthritis and chronic pain
• Reduced lung capacity as the chest cavity becomes compressed

What’s particularly concerning is that many people don’t realize the damage until significant problems have developed. The body adapts to these poor positions, making them feel normal even as they create progressive strain.

Setting Up for Success: Ergonomic Essentials

One of the most important adjustments for desk workers is proper monitor positioning. The ideal setup places the top corner of your eye with the midpoint of your computer screen, you will need someone to help you with. This allows you to look slightly upward at your screen without bending your neck forward—a much more natural position that reduces strain.

Equally important but often overlooked is wrist positioning:

• Your wrists should be straight or slightly angled downward while typing
• Extended wrists (bent upward) create pressure in the carpal tunnel
• Proper keyboard height and positioning can prevent carpal tunnel syndrome and other repetitive strain injuries
• Consider ergonomic keyboards that allow for a more natural hand position

Your chair matters too—it should provide lumbar support and allow your feet to rest flat on the floor with knees at approximately a 90-degree angle. If your feet don’t reach the floor, a footrest can help maintain proper positioning.

Beyond Adjustments: Comprehensive Care for Desk Workers

At Preferred Chiropractic, Dr. Steve recognizes that desk workers need more than just spinal adjustments—though these are certainly important for correcting misalignments caused by poor posture. A comprehensive approach includes:

• Ergonomic Assessment and Recommendations We can help identify issues with your work setup and suggest practical solutions that fit your specific needs and environment.
• Targeted Exercises and Stretches Dr. Steve often prescribes specific movements designed to counteract the effects of prolonged sitting and strengthen the muscles that support proper posture.
• Regular Maintenance Care Just as dental cleanings prevent major issues, regular chiropractic checkups can address small problems before they become significant health concerns.
• Education on Posture Awareness Learning to recognize and correct poor posture habits throughout the day is essential for long-term spinal health.

Breaking the Cycle: Microbreaks Matter

Even with perfect ergonomics, sitting for extended periods is hard on your body. We recommend incorporating microbreaks into your workday:

• Set a timer to stand and stretch every 30-45 minutes
• Practice the “brugger relief position” (arms out and back, chin slightly tucked) to reset your posture
• Consider a sit-stand desk that allows you to alternate positions throughout the day
• Look away from your screen periodically to reduce eye strain and give your neck a break