Getting back into a regular work or school routine can be a big adjustment for your body. September often means more time at a desk, behind the wheel and on screens, and for some people, that’s when lower back pain, neck pain, headaches and shoulder tension start creeping back in.
At Complete Health Chiropractic & Massage, we often see symptoms become more noticeable after a change in routine. The good news? A few simple changes can make the transition easier.
Why Does Sitting Cause Back and Neck Pain?
Sitting itself isn’t the problem so much as spending long stretches in the same position, which places sustained demands on the muscles and joints of your back, neck and shoulders. Add laptops, phones and commuting, and it’s easy to see why you might feel stiff by the end of the day.
Rather than holding one “perfect posture,” focus on changing positions and moving regularly. Your best posture is often your next posture.
1. Take Regular Movement Breaks
Stand up, walk around or stretch. A good general goal is to move at least once an hour, and if you tend to lose track of time (it happens to the best of us), set a reminder on your phone or computer.
2. Check Your Desk and Computer Setup
If your neck or back aches after a day at your desk, take a look at your workstation:
Place your monitor in front of you at a height and distance that keeps your head upright, rather than looking down or drifting forward.
Use a supportive chair and aim for your knees, hips and elbows to bend at roughly 90 degrees, with your keyboard and mouse within easy reach.
On a laptop, consider a separate keyboard and mouse so you can raise the screen closer to eye level.
Ergonomics can help, but even a well-designed setup isn’t a substitute for regular movement.
3. Don’t Jump Back Into Exercise Too Quickly
September is also when many people head back to the gym. That’s a good thing, but don’t try to make up for an entire summer in one week.
Increase your training volume and intensity gradually so your body has time to adapt. It’s tempting to let your ego pick up right where you left off, but building back slowly is the smarter plan, especially if you’re returning to running, weight training or recreational sports.
4. Pay Attention to Recurring Back or Neck Pain
An occasional stiff day can happen, especially after a change in routine. But if your back or neck pain keeps coming back, gets worse, affects your sleep or stops you from doing things you enjoy, it may be worth having it assessed. Identifying what may be contributing can help guide an individualized treatment plan.
“A busy routine can make it easy to forget about how much time we spend sitting still. You don’t need a perfect desk setup or a complete overhaul of your day. Getting up regularly, easing back into exercise and protecting your sleep are simple habits that are worth building into any schedule.”
5. Don’t Forget About Sleep and Recovery
When schedules fill up, sleep and recovery are often the first things to go. Aim for a reasonably consistent sleep schedule and enough recovery time between harder workouts, since movement, nutrition, stress management and sleep all affect how your body feels.
What Can Help Back and Neck Pain?
There’s no one-size-fits-all treatment. Depending on what’s behind your symptoms, a plan may include exercise, mobility work, manual therapy, education, activity changes or a combination.
Our multidisciplinary team offers:
- Chiropractic care
- Physiotherapy
- Registered massage therapy
- Acupuncture
Having these services under one roof gives patients access to different care options based on their individual needs and goals.
When Should You Get Back or Neck Pain Checked?
Consider a professional assessment if your symptoms aren’t improving, keep returning, interfere with normal activities or are getting worse.
Seek prompt medical attention if you experience significant weakness, progressive numbness, loss of bowel or bladder control, severe pain after a fall or other significant trauma, or any other concerning symptoms.
Looking for Help With Back or Neck Pain?
Settling back into your routine shouldn’t mean evenings spent with an aching back or stiff neck. Regular movement, a comfortable workstation, a gradual return to exercise and good recovery habits are great places to start.
If your symptoms keep getting in the way, the Complete Health Chiropractic & Massage team is here to help, with evening and Saturday appointments available. Whether you need a chiropractor in Okotoks, physiotherapy, massage therapy or acupuncture, our goal is to help you move better, feel better and get back to the things you love.