In Australia at any one time, 25% of the population report low back pain and 20% report neck pain.  A large proportion of people are working in front of a computer– even those “active” tradies. Combine this with many more working from home, it’s no wonder that we are treating a large proportion of people with headaches and back and neck pain – often associated with increased sitting.  

Our bodies are not designed to sit and be static for long periods, but many peoples work demands (and Netflix addiction) means we are sitting more. 

This is a list of things you can do to help you cope with too much sitting. Remember the main thing is our bodies like movement, regardless of how good our desk set-up is. 

1. Start with your chair: it is better if it’s adjustable, but you can use cushions or a towel rolled up behind your back to give support (and sit back in your chair!).
2. Feet flat on the ground: or use a footrest/books etc so your feet aren’t dangling. 
3. Forearms need to be parallel with the desk (this is where the cushion under your bum may be helpful, to adjust the height. 
4. If using a computer monitor, it needs to be an arms-length away and eyes to top third. 
5. Laptops: push it back a bit more to reduce the amount you look down or even better put it up on a box/books, anything you can find and use an external keyboard/mouse. 
6. Mouse and keyboard about 10-15cm from the edge to give your arms support 
7. Try and keep the mouse just off to the side and keyboard relatively flat, so your wrists are in a “neutral position” – look at any extreme angles one way or another. 
8. Get up and move: use the kitchen bench for a standing desk, the height of the monitor is the same as when sitting, look at the top 1/3 
9. Take phone calls standing or even zoom meetings 
10. Have regular breaks.

Some Extra Tips:
a) Eyes - Look 20 metres away for 20 seconds every 20 minutes (20,20,20 rule).
b) MOVE – get up and move every hour for 5-10 minutes and have a minimum  30minute break at lunch time
c) Try to go for a 30 minute walk every work day - your body and brain will love you for it. 
 

Sally 
APA Musculoskeletal Physiotherapist
Director, Tablelands Sports & Spinal Physiotherapy  


☎️ 6352 3131
✉️ info@tablelandsphysio.com.au
ℹ️ www.tablelandsphysio.com.au

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1. https://www.safeworkaustralia.gov.au/sedentary
2. https://corporateworkhealth.com.au/

If the home exercises we have previously discussed are not improving your headaches it may be time to pop in to see a physio for a consultation.
This will involve an assessment and manual therapy where necessary. Your physio will prescribe you with an individualised exercise and stretch program, and possible lifestyle modifications to help manage and prevent your headaches.
Please don't hesitate to get in contact with us for more information or to book a consultation.
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6352 3131
info@tablelandsphysio.com.au
www.tablelandsphysio.com.au

I am treating a large number of people at the moment that have come to us after putting up with headaches for years. So how do you know if you need physio or migraine medication?
 It’s tricky as many people have migraines that have some component from the neck, and some have neck headaches that mimic migraines.

An easy way to start thinking about it is to ask:

• Do I have pain in my neck at the same time as my headache?
  
• Is the headache on 1 side (but not always is this the case)?
  
• Is it worse after certain positions either at work or maybe sitting at the laptop at home?
  
• Am I getting pain into my eye?
  
• Is it worse after sleeping?
  

Not always will these mean that it is from your neck (cervicogenic) but it’s a good place to start.

Many of my clients are coalminers that have problems when looking up for long periods of the shift or sitting on an IMCO, looking one way or another whilst driving. (I still haven’t worked out why the seat can’t spin around). Or, when they go home they sit on the lounge with their head turned slightly one way for an extended period of time - (NB check your TV set up or don’t sit for long or preferably both). Lack of sleep, exercise and a poor diet can also contribute to ongoing pain.

So what can you do about it?

• Take note of when and where you get the pain, time of day, severity etc. (a headache diary is helpful here.
  
• Change position regularly: If you’ve been looking up take a break and do a different job, get out of the IMCO and stretch, get out of your chair and move.
  
• Exercise daily: I know that you might walk miles underground at times, but you also sit in that crib room and on the transport in and out. The fitter and stronger you are, the less back and neck pain you will have.  
  
• For the gym crew out there: look at your form and position of your head when doing weights. You’d be surprised what changing your head position can do to headaches
  
• Undertake some neck stretches: Nothing crazy like twisting your head around with your hands to get the clunk, just look both ways and ear down to each side for starters
  
• Get a good sleep in, especially for those on night shift
  

If your headaches and neck pain continue and you’ve tried those simple tricks, a physiotherapy assessment can determine if it is from your neck. It’s a quick and simple way to screen your headaches. If we are worried about anything, we will send you back to your Dr for scanning/medication.

Approximately 80-90% of people with headaches originating from their neck will get relief from physio. So, don’t put up with it any longer.

Your partner will be happy and so will your head.

Stiff neck from sitting at your desk? Here are some simple tips to relieve soreness and stiffness from being stuck in one position for a long time.