Hazards and effects of working at a desk

Author: Jerry Song

In today’s digital world, many of us spend countless hours sitting at a desk, working on computers, or scrolling through our phones. While this sedentary lifestyle is a norm for many, the consequences of prolonged sitting and poor posture, particularly slouching, can have lasting effects on our health. One of the most significant issues resulting from poor sitting posture is forward head posture, a common condition that causes both discomfort and long-term anatomical changes. In this blog, we’ll explore how desk work affects your posture, the specific impact of forward head posture, and the long-term consequences of poor sitting habits.

The Immediate Effects of Sitting for Long Hours

Sitting for extended periods without proper ergonomic support can lead to several immediate issues, including:

• Muscular Tension:The muscles in the neck, shoulders, and lower back can become tight and stiff, particularly if you slouch or hunch over.
• Reduced Circulation:Prolonged sitting reduces blood flow, particularly to the lower extremities, leading to numbness and discomfort.
• Pressure on the Spine:Sitting places more pressure on the spine than standing or lying down, particularly when posture is poor. This extra pressure can lead to discomfort and increase the risk of spinal problems.

However, the most concerning impact of prolonged sitting is the long-term effect it has on posture, particularly in the development of forward head posture.

How Slouching and Forward Head Posture Affect Your Body

Slouching occurs when you round your shoulders forward, curve your upper back, and allow your chest to collapse. Over time, this leads to forward head posture (FHP), which occurs when the head juts forward in front of the shoulders rather than being aligned over the spine. This posture has become increasingly common due to the frequent use of computers, smartphones, and other digital devices.

Forward Head Posture (FHP): What Happens to Your Body?

Forward head posture may seem like a minor issue at first, but it causes significant anatomical changes that affect your entire body:

1. Cervical Spine Strain:In a neutral position, the head weighs about 10-12 pounds, and the cervical spine (neck) easily supports this weight. However, for every inch that the head moves forward, the strain on the cervical spine increases dramatically. This added pressure can lead to chronic neck pain and headaches as the muscles and joints are forced to compensate for the additional load.
2. Rounded Shoulders and Upper Back (Kyphosis):As your head moves forward, your shoulders naturally round, and your upper back starts to hunch, leading to a condition known as kyphosis. This further strains the muscles in the chest, shoulders, and upper back, weakening the stabilising muscles in the shoulder blades.
3. Compression of the Thoracic Spine:Forward head posture places stress not only on the neck but also on the mid-back, leading to compression of the thoracic spine. This can limit mobility in the upper back and restrict movement in the chest and rib cage, making breathing more shallow and laboured.
4. Tightening of Chest Muscles:The pectoral (chest) muscles become tight and shortened due to the forward position of the head and shoulders. Over time, this imbalance leads to further postural problems and reduced mobility in the upper body.
5. Weakening of Neck and Upper Back Muscles:The muscles that support the head and upper spine, including the deep neck flexors and upper back muscles, weaken due to prolonged forward head posture. This creates a vicious cycle where weak muscles further exacerbate poor posture, leading to increased strain and discomfort.
6. Jaw and Temporomandibular Joint (TMJ) Issues:Forward head posture can also affect the alignment of the jaw, leading to jaw pain, clicking, or temporomandibular joint dysfunction (TMJ). The forward positioning of the head alters the relationship between the jaw and the skull, placing undue stress on the joint.

Long-Term Effects of Poor Posture and Forward Head Posture

If poor posture and forward head posture are left unaddressed, they can lead to long-term consequences that affect your overall health and quality of life:

1. Chronic Pain:Forward head posture often leads to chronic neck, shoulder, and upper back pain due to the constant strain on muscles, ligaments, and joints. Over time, this pain can become debilitating and affect daily activities.
2. Degenerative Spinal Changes:Prolonged forward head posture increases the risk of degenerative conditions in the spine, such as herniated discs, osteoarthritis, and cervical spondylosis. The additional pressure on the cervical vertebrae accelerates wear and tear on the joints, leading to chronic pain and reduced mobility.
3. Breathing Difficulties:As the rib cage becomes compressed due to slouching and forward head posture, lung expansion becomes restricted. This can lead to shallow breathing, reduced oxygen intake, and even shortness of breath, particularly during physical activity.
4. Nerve Impingement:Poor posture can also lead to nerve impingement, where nerves in the neck and shoulders become compressed due to muscle tightness and spinal misalignment. This can result in tingling, numbness, or shooting pain in the arms and hands, known as cervical radiculopathy.
5. Impact on Mental Health:Chronic pain and discomfort caused by poor posture can take a toll on mental health, leading to increased stress, anxiety, and even depression. Poor posture can also affect confidence and self-esteem, as it often leads to a more closed and withdrawn body position.
6. Poor Postural Alignment:Long-term forward head posture alters your body’s overall postural alignment, making it harder to stand and sit upright. This misalignment can contribute to balance issues, reduced coordination, and an increased risk of falls, particularly in older adults.

How to Correct Forward Head Posture and Improve Overall Posture

Fortunately, with awareness and the right interventions, forward head posture and its long-term consequences can be corrected or significantly improved. Here are some strategies to address poor posture and reverse forward head posture:

1. Ergonomic Adjustments:Adjust your workspace to promote good posture. Ensure your computer screen is at eye level, and use a chair with proper lumbar support to maintain a neutral spine position. Your feet should be flat on the floor, with your knees at a 90-degree angle.
2. Posture Awareness:Regularly check your posture throughout the day. Focus on sitting and standing tall with your shoulders back and your head aligned over your spine. A good way to practice this is to imagine a string pulling you upward from the top of your head.
3. Strengthening Exercises:Incorporate exercises that strengthen the muscles of the upper back and neck, such as rows, chin tucks, and scapular retractions. These exercises target weak muscles and help restore proper postural alignment.
4. Stretching Tight Muscles:Stretch the chest, shoulders, and neck muscles to release tension and improve mobility. Doorway stretches, chest openers, and neck stretches can help counteract the effects of slouching and forward head posture.
5. Foam Rolling and Myofascial Release:Foam rolling can help release tension in the thoracic spine and upper back muscles. This improves flexibility and helps the body return to its natural alignment.
6. Movement Breaks:Take regular breaks from sitting throughout the day. Aim to stand, stretch, or walk for at least 5 minutes every hour. These movement breaks can help alleviate tension and prevent prolonged strain on your posture.

If you or someone you know are dealing with shoulder bursitis, musculoskeletal pain, or even myofascial trigger points, book an appointment to see Jerry now for an initial consultation so we can assess your condition and come up with an appropriate and tailored treatment plan to manage your pain.  Simply click this booking link for the myotherapy initial consultation with our experienced myotherapists.