Striking the perfect balance in treating postural issues among office workers

After another hard year, office workers will not only be feeling the mental effects but the physical toll as well.

Office workers spend on average eight hours a day sat at their desk so it is no surprise that poor posture and related musculoskeletal issues arise.

They are prone to various posture-related issues from protracted positioning when using a computer, issues such as headaches and cervical spine pain stemming from forward head positioning, and carpel tunnel syndrome due to poor wrist angle when typing are a few examples.

Sciatica, arising from prolonged sitting which increases disc compression can irritate the sciatic nerve, also causes radiating pain down the leg.

Ultra Sports Clinic senior physiotherapist Sharron Sequeira says in treating these cases, both ergonomic workstation setup and regular mobility/strengthening exercises are crucial.

However, she points out that their roles are different and not equally weighted.

“Office set up is incredibly important, ideally using a sit to stand desk; however maintaining mobility and performing regular stretches and strength training are also critical.

“Yes, good ergonomics reduces constant strain on joints, muscles and nerves and encourages neutral spine and joint alignment, but even with perfect ergonomics, you're still static for hours and the body isn’t meant to stay still that long. It’s like buying a nice car and keeping it parked in a garage.”

What is important to note, she says, is that strength and mobility training counteracts the negative effects of prolonged sitting.

It strengthens postural muscles, improves joint mobility, blood flow and tissue health, and builds resilience in the body so it can tolerate varied demands and occasional bad posture.

Sharron recommends what she terms the “best of both worlds” treatment, and that “your best position is your next position”.

On the ergonomic side of things, she advises that computer monitors should be aligned slightly above eye level, elbows should be at 90°, forearms horizontal to the desk surface;  feet must be flat and the lumbar spine supported. The use of standing desks or sit-stand cycles is also encouraged.

Mobility and strengthening, meanwhile, should take the form of five- to ten-minute mobility breaks (neck rolls, hip openers, thoracic extension) and two- to three strength sessions per week (posterior chain, core, scapular stability).

Sharron adds that osteopathy and sports physiotherapy both aim to restore optimal movement and function. When addressing issues like spinal misalignment, joint stiffness and chronic tension, combining the two can offer a more comprehensive and lasting solution.

In the case of spinal symptoms, for example, osteopathy will use gentle spine adjustments, joint mobilization and soft tissue work to restore alignment.

Physiotherapy will address the trigger factors behind the symptoms, identifying what structures are involved and will focus on neuromuscular control to improve positioning. A personalized rehabilitation program will build strength and coordination to keep the spine healthy and pain free.

Sharron sums up the entire postural treatment process perfectly when she says, “Ergonomics sets the stage, but mobility and strength win the performance”.