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ACA Stretching At Desk

Prolonged sitting is a common reality for many desk job workers, leading to a host of health problems including back pain, neck strain, and poor posture. However, chiropractic care offers effective solutions to counteract these issues, promoting better spinal health and overall well-being.

The Health Impacts of Prolonged Sitting

Sitting for extended periods can cause several musculoskeletal problems. Common issues include lower back pain, neck strain, and tight hip flexors. Over time, these conditions can lead to chronic pain and even contribute to more severe health problems like herniated discs and sciatica.

Chiropractic care can address these issues by realigning the spine and relieving tension in affected areas. Regular adjustments can help mitigate the negative impacts of prolonged sitting, reducing pain and improving mobility.

How Chiropractic Care Alleviates Desk Job-Related Issues

  1. Spinal Adjustments
    • Chiropractors use spinal adjustments to correct misalignments caused by poor sitting posture. These adjustments can alleviate pain, reduce inflammation, and restore proper function to the nervous system.
  2. Posture Improvement
    • Chiropractors provide guidance on proper posture and offer exercises to strengthen core muscles, which support the spine. Improved posture not only reduces pain but also enhances overall physical health.
  3. Ergonomic Advice
    • Many chiropractors offer ergonomic advice to help patients set up their workspaces in a way that minimizes strain on the body. Simple changes, such as adjusting chair height and monitor position, can make a significant difference.

Tips for Desk Workers to Stay Healthy

Prolonged sitting at a desk job can take a toll on your body, but incorporating healthy habits into your routine can help mitigate these effects. Here are some detailed tips for desk workers to stay healthy:

Take Regular Breaks
  1. Stand Up and Move
    • Regular movement is crucial to combat the negative effects of prolonged sitting. Every 30 minutes to an hour, make it a habit to stand up and take a short walk around your office or home. This simple action helps to reduce stiffness in your muscles and joints, improve circulation, and give your body a break from the static position of sitting. You can walk to the water cooler, take a lap around your office, or even step outside for a breath of fresh air. Incorporating these small breaks into your routine can significantly reduce discomfort and improve your overall well-being.
  2. Stretching Exercises
    • Incorporating stretching exercises into your workday can greatly alleviate tension and improve flexibility. Focus on stretches that target areas commonly affected by prolonged sitting, such as the neck, shoulders, back, and legs. Simple stretches like neck rolls, shoulder shrugs, and hamstring stretches can be performed at your desk. Taking a few minutes to stretch every couple of hours helps to release muscle tightness, increase blood flow, and prevent the buildup of tension. Regular stretching not only reduces the risk of musculoskeletal issues but also boosts energy levels and enhances mental clarity.
  3. Eye Breaks
    • Staring at a computer screen for extended periods can lead to eye strain and discomfort. To prevent this, follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This practice helps to relax the eye muscles, reduce fatigue, and maintain optimal eye health. Additionally, make sure your screen is positioned at eye level to avoid straining your neck. Adjust the screen brightness and contrast to a comfortable level, and consider using blue light filters to minimize eye strain. Regular eye breaks can significantly enhance your visual comfort and overall productivity.
Maintain an Ergonomic Workspace
  1. Chair Adjustments
    • An ergonomic chair is essential for maintaining proper posture and reducing strain on your back. Adjust your chair height so that your feet are flat on the floor, and your knees are at a 90-degree angle. The chair should provide adequate lumbar support to maintain the natural curve of your spine. If necessary, use a lumbar cushion to enhance support. Ensure that the armrests are at a height where your shoulders are relaxed, and your elbows are at a 90-degree angle. Proper chair adjustments can help prevent lower back pain, reduce fatigue, and improve overall comfort during long hours of sitting.
  2. Monitor Placement
    • Proper monitor placement is key to preventing neck and eye strain. Position your monitor at eye level, about 20 inches away from your face. This setup ensures that you are looking straight ahead without tilting your head up or down. If needed, use a monitor stand or stack of books to achieve the correct height. The top of the screen should be at or slightly below eye level, and the monitor should be directly in front of you to avoid twisting your neck. This ergonomic positioning helps maintain a neutral head posture, reducing the risk of neck pain and enhancing visual comfort.
  3. Keyboard and Mouse Position
    • The positioning of your keyboard and mouse plays a significant role in reducing strain on your wrists and forearms. Keep your keyboard and mouse within easy reach, so you don't have to stretch your arms. Your arms should be at or slightly below elbow level, and your wrists should be in a neutral position, not bent up or down. Consider using an ergonomic keyboard and mouse designed to support a natural hand position. Additionally, using a wrist rest can help maintain a neutral wrist position. Proper keyboard and mouse placement can prevent repetitive strain injuries and enhance overall typing comfort.

The Benefits of Regular Chiropractic Adjustments

Regular chiropractic adjustments offer numerous benefits beyond just pain relief. They can improve joint mobility, enhance nervous system function, and promote better posture. Long-term chiropractic care can prevent future issues and help desk job workers maintain a healthier spine.


Desk job dilemmas caused by prolonged sitting can lead to significant health issues, but chiropractic care provides effective solutions. By addressing spinal misalignments, improving posture, and offering ergonomic advice, chiropractic care can combat the negative effects of sitting and promote overall well-being. For those looking to enhance their spinal health and reduce pain, regular visits to a chiropractor can be a valuable part of a healthy lifestyle.

For more information on how chiropractic care can help with desk job-related issues, visit Auburn Chiropractic Associates and read about our approach to spinal health.

Auburn Chiropractic Associates

1735 E University Dr Ste 103
Auburn, AL 36830
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