Spending the workday seated at a desk is a common source of neck and back pain, and poor posture is a leading contributor. With these tips and tricks, you can optimize your workstation and structure your day to help you maintain good posture and ultimately reduce discomfort.

Posture Improvement Tips

Remember all of that unsolicited advice from your mother to sit up straight? She was right! Good posture is critical to reducing neck and back pain, especially during long days in the office.

Seated Posture

When you’re sitting at your desk, place both feet flat on the floor, rest your back flush against your chair, and keep your head directly above your shoulders rather than leaning forward. You may also find it more comfortable to place a small pillow or rolled towel behind your lower back if your desk chair lacks lumbar support.

Screen Placement

Adjust your computer or monitor placement so that the center of your screen is even with your nose. If your screen is too low, you’ll lean your head downward which places stress on your neck. If you work primarily on a laptop, consider a laptop stand to elevate it from your desk, coupled with an external mouse and keyboard.

Stand Up

“When you sit at a computer for eight hours a day, you tend to have poor alignment,” says Allyson Shrikhande, MD, physiatrist and pain management specialist at Lenox Hill Hospital in New York City. The longer you sit in your desk chair, the harder it is to maintain proper posture, resulting in the dreaded neck and back pain that many of us are all too familiar with. If a standing desk isn’t an option for you, there are plenty of standing desk converters so you can spend an hour or two standing that you’d otherwise be sitting.

If you’re back in the office and cannot have a standing desk or converter, break up your day by walking around. TIP: Set a silent reminder on your phone for every 30 minutes to an hour to move around. Even if you can’t get up every time, you will at least be reminded that you’ve been sitting for a while. Taking short breaks throughout your workday can also be helpful for productivity. Have you heard of the Pomodoro Technique? This time management system encourages you to take a 5 minute break every 25 minutes. The idea is that rather than feeling like you have endless time in the day, you focus on getting as much done as possible in every 25-minute block.

Be Mindful of Phone Time

Limit tasks such as emails to your desktop computer rather than your phone. When you look at your phone, you’re likely angling your head forward and slouching your back, which can contribute to stress on your neck and upper back.

When taking phone calls that will last longer than a few minutes, use headphones so that you can maintain proper posture. Instinctively pinning your phone between your ear and shoulder while you multitask can also cause unnecessary muscle tension.

Stretch it Out

Neck and back pain from sitting all day is often a result of tight muscles. By improving your posture with the techniques above and practicing these simple stretches, you should start to feel some relief.

Stretch One:

Slowly turn your head to each side and hold for a few seconds, then repeat by tilting your head in each direction, trying to touch your ear to shoulder. Repeat these stretches 3 or 4 times.

Stretch Two:

Stand up and rest your hands behind your head with your elbows pointed out to each side. Pull your elbows back and stretch out your spine. Focus your eyes straight ahead and hold for 10 seconds. Repeat 4 to 5 times.

Massage Services at Jalan

Prioritizing regular massages can help you manage pain and stress. During a massage, your therapist is working to release tension that has built up over time. As these trigger points break down, blood circulation improves, promoting healing and better spinal alignment. Your muscles and other connective tissues will benefit from the increased range of motion and flexibility, and joint lubrication will begin to increase.

You can find a variety of massage and body services to fit your specific needs, budget, and schedule on our website. Here are a couple of our favorites!

Advanced Massage

$89 | 60 minutes

$99 | 75 minutes

$119 | 90 minutes

A therapeutic deep tissue massage focusing on releasing chronic muscle tension through the use of elbows, forearms, and knuckles. Deep tissue massage can be beneficial for those experiencing low back pain, stiff neck, sore shoulders, limited mobility, and repetitive strain.

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Jade Stone Massage

$89 | 60 minutes

$99 | 75 minutes

$119 | 90 minutes

The healing properties of jade stone facilitate the flow of energy, improve blood and lymph circulation, and encourage a more relaxed state of being. Our skilled massage therapist will target specific areas of the body with two uniquely shaped jade stones, along with heated lava shells containing natural minerals of magnesium and iron, Black Lava, and absorptive powders of dried kelp and sea algae for a deeply relaxing and tranquil massage.

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Please note that given the high demand for massage appointments, we recommend booking two weeks in advance for weekday appointments and four weeks in advance for appointments Friday through Sunday.