Computers make so many things easier and faster, and most adults and kids can’t work without them. 

Sadly, all the productivity and creativity you get with your computer comes with a huge cost to your body.  

If you’ve ever ended a workday feeling stiff, achy, or downright exhausted, you’re seeing the signs.

Sitting for hours—without breaks for healthy movement—damages your musculoskeletal system over time. 

Long hours at a computer take a big toll on your neck, shoulders, wrists, lower back, and hips. 

Are you feeling any of these symptoms from working long hours at a computer?

• Tight shoulders from hunching over your laptop
• A sore neck from staring at your screen
• Wrist pain from typing and using a mouse
• Low back stiffness from sitting for hours

You may have one of the common upper and lower body conditions caused by long hours at a desk. 

You can reverse (and prevent) the damage with these tips on the most common computer-related health conditions. 

Text Neck 

Your phone posture and computer posture tend to put a lot of strain on your neck. 

Text Neck symptoms: 

• Neck pain
• Stiffness
• Headaches
• Radiating pain into the shoulders

Why text neck happens:

Most people develop a forward-leaning head posture while they work on a computer. This posture increases the strain on your cervical spine and tightens your upper back muscles.

How to prevent text neck:

• Keep your screen at eye level
• Take micro-breaks to stretch and reset your posture
• Strengthen your neck and upper back muscles

Learn more about preventing text neck:

Read Text Neck is an Injury You Can Avoid—Here's How

Upper Cross Syndrome (UCS)

Also known as “Silicon Valley Syndrome,” UCS occurs when your work posture creates muscle imbalances. 

UCS symptoms: 

• Tight shoulders
• Weak upper back
• Headaches
• Rounded posture

Why UCS happens:

Long hours at a computer cause an imbalance between your overused chest muscles and your weakened upper back muscles.

How to prevent UCS:

• Stretch your chest and upper traps
• Strengthen your rhomboids and deep neck flexors
• Adjust your monitor height to prevent slouching

Learn more about preventing UCS:

Read Could It Be Silicon Valley Syndrome? and Optimize Your Work Station for Reduced Pain

Carpal Tunnel Syndrome

Carpal tunnel is a form of nerve compression. 

Carpal tunnel symptoms: 

• Tingling, numbness, weakness in your fingers and wrist

What causes carpal tunnel:

Your repetitive hand motions when typing and using a mouse causes median nerve compression.

How to prevent carpal tunnel:

• Use an ergonomic keyboard and mouse
• Take frequent hand and wrist breaks
• Stretch and strengthen your forearm muscles

Learn more about preventing carpal tunnel:

Read: Chiropractic for Carpal Tunnel Syndrome

Wrist Instability and Repetitive Strain Injury

Wrist instability comes from strained connective tissues.

Wrist instability symptoms: 

• Pain, clicking, weakness in your wrist and fingers

How does computer work cause wrist instability?

Constant typing and mouse use leads to overusing your ligaments and tendons. 

How to prevent wrist instability from computer use:

• Use wrist rests for better support
• Perform gentle wrist mobility exercises
• Take regular breaks from excessive gripping and repetitive strain

Learn more about preventing wrist instability:

Read: When Your Wrist Gives Out: Treatments for Wrist Instability

Low Back Pain & Nerve Compression

Long hours sitting lead to muscle weakness and nerve compression in your lower body. 

Symptoms of low back pain from computer use:

• Dull, aching lower back pain
• Numbness, 
• Sciatica-like symptoms

What causes low back pain from computer use:

If you’re sitting at your computer for a prolonged amount of time, your core stabilizers are being weakened and your spinal discs are being compressed. 

How to prevent low back pain from computer use:

• Invest in a lumbar-supporting chair
• Take standing breaks every 30 minutes
• Strengthen your core muscles

Learn more about preventing low back pain from computer use:

Read: Too Much Computer Time Means Low Back Pain and Decompress Your Lower Back

Hip Instability and Tightness

Long hours spent sitting weaken your hip muscles. 

Hip instability symptoms: 

• Hip stiffness
• Difficulty standing after sitting
• Discomfort while walking

How computer work causes hip instability:

Sitting all day at your computer weakens your hip stabilizers.

How to prevent hip instability from computer work:

• Perform hip mobility exercises
• Strengthen your glutes and hip abductors
• Avoid sitting cross-legged for long periods

Learn more about preventing hip instability from computer use:

Read: Gain Hip Stability to Move with Confidence and Stand Up for Your Lower Back and Hips

Don’t ignore any computer-related symptoms.

Pain, tightness, and discomfort are often just the beginning. Don’t ignore these symptoms! If you just keep working with poor postural habits, or without adequate stretch breaks, you could cause some deeper damage. 

A few examples of what happens when you don’t get help for the pain include:

• Chronic pain that can lead to long-term postural imbalances
• Wrist pain that progresses into worse and worse nerve damage
• Poor hip stability that can lead to pelvic misalignment and mobility issues

How does chiropractic help with computer-related pain?

In our office, we use a combination of soft-tissue therapies and chiropractic adjustments to help reduce your pain and increase your mobility. 

These chiropractic adjustments and soft tissue therapy can:

• Restore your neck and spine alignment
• Relieve your nerve compression 
• Increase your mobility 
• Improve your stability
• Reduce your tension headaches 
• Relax your tightened muscles

How can you prevent computer-related pain and discomfort? 

There are actually quite a few things you can do to help yourself avoid these computer-related health issues.

• Adjust your workstation: Keep your monitor at eye level, chair at the right height, and wrists supported
• Take frequent movement breaks: Stand up every 30 minutes, stretch, and walk around
• Incorporate daily stretches and strengthening exercises
• Get regular chiropractic care to keep your spine and joints moving like they should

Your computer setup, posture, and daily habits all play a major role in your long-term musculoskeletal health. 

By making simple adjustments and seeking preventative care, you can stay productive without sacrificing your body.

Having pain and discomfort from your desk job?

Our Aptos chiropractors are here to help. Booking an appointment online is quick and easy.

If computer work is making you stiff, sore, or causing you pain, we can figure out what’s wrong. With the right plan, you can work comfortably and live pain-free.