In today's increasingly sedentary and tech-driven work environment, employee wellness has become a key focus for companies and individuals alike.

One of the most common issues that many employees face, especially those who work long hours at desks or with mobile devices, is poor posture. This poor posture can lead to a condition commonly referred to as “tech neck,” and ultimately contributes to long-term spinal health problems.

Fortunately, chiropractic care and physical therapy can play a crucial role in mitigating these issues and supporting overall well-being.

Here’s a breakdown of these key topics:

1. Posture: A key factor in employee wellness

Good posture is critical for physical well-being, particularly for people who spend extended periods sitting or working at computers. Poor posture, like slouching or rounding the shoulders, can lead to a variety of issues, including:

• Muscle strain: Prolonged poor posture stresses muscles, causing tension in areas like the neck, shoulders and back.
• Joint stress: Improper alignment puts pressure on joints, increasing the risk of developing conditions such as arthritis or disc issues.
• Reduced lung capacity: Slouching compresses the lungs, reducing breathing efficiency and leading to less oxygen intake, which can cause fatigue and decreased focus.

For employees, maintaining good posture isn’t just about avoiding pain; it can also improve productivity, energy levels and focus.

2. Tech Neck: The modern epidemic

“Tech neck” refers to the strain on the neck caused by looking down at phones, tablets or computers for extended periods. The modern reliance on mobile devices and computers has made tech neck an increasingly prevalent issue. Some common symptoms include:

• Neck pain and stiffness: The neck muscles become overworked from the forward head posture associated with looking down.
• Headaches: Tension in the neck and upper back can radiate to the head, leading to tension headaches or migraines.
• Shoulder and upper back discomfort: Rounded shoulders and tight muscles are common side effects of tech neck.
• Numbness or tingling in the arms: Poor posture can compress nerves, leading to discomfort or even a loss of sensation.

Tech neck is not just an aesthetic issue but a significant health concern that can lead to chronic pain or injury if left untreated.

3. Spinal health: The foundation of wellness

The spine plays a critical role in maintaining overall health. It's the central support structure for the body, protecting the spinal cord and supporting the weight of the body. Poor posture, tech neck and improper ergonomics can all compromise spinal health and lead to issues such as:

• Scoliosis: A curvature of the spine that can be aggravated by poor posture.
• Herniated discs: Prolonged poor posture can put pressure on the spinal discs, causing them to herniate or bulge.
• Degenerative disc disease: Over time, poor alignment and posture can cause the discs between the vertebrae to deteriorate, leading to pain and reduced mobility.

Maintaining a healthy spine is crucial for avoiding these conditions and improving overall mobility and quality of life.

4. Chiropractic care: Restoring spinal alignment

Chiropractic care focuses on diagnosing and treating mechanical disorders of the spine, particularly issues related to misalignments or “subluxations.” Chiropractors use manual adjustments to realign the spine, which can help relieve pain, improve mobility and support the body’s natural healing process.

Benefits of chiropractic care for employee wellness:

• Pain relief: Alleviates chronic pain caused by poor posture or spinal misalignments.
• Improved mobility: Enhances joint function and flexibility.
• Prevention of future issues: Regular adjustments can help maintain spinal health and prevent long-term damage.
• Stress relief: Chiropractic adjustments can reduce tension in muscles and promote relaxation.

Chiropractors often work in conjunction with physical therapists and other health care providers to offer a holistic approach to spinal health.

5. Physical therapy: Strengthening and correcting posture

Physical therapy focuses on exercises and rehabilitation techniques designed to improve movement, strength and function. It can play a crucial role in helping employees recover from musculoskeletal issues like tech neck, back pain or repetitive strain injuries.

Key aspects of physical therapy for employee wellness:

• Posture correction: PTs can teach exercises that strengthen postural muscles (like the upper back and core) to support proper alignment.
• Stretching and mobility exercises: Helps reduce muscle stiffness and restore flexibility, particularly in areas affected by poor posture or tech neck.
• Strengthening weak muscles: Often, poor posture is a result of weak muscles (e.g., weak back muscles or tight chest muscles), and PT helps target those areas with specific strength exercises.
• Ergonomic advice: Physical therapists can provide guidance on how to set up a workstation to minimize strain and improve posture.

6. Combining chiropractic and physical therapy for optimal wellness

While chiropractic care focuses on realigning the spine and treating musculoskeletal conditions, physical therapy complements it by addressing the muscle imbalances and movement dysfunctions that may contribute to pain and injury. Combining these treatments can offer a comprehensive approach to spinal health.

• Chiropractic care can provide immediate relief from misalignments, pain and stiffness, while physical therapy works to correct the underlying muscle imbalances and improve long-term function.
• Together, they can help reduce the risk of future injury, alleviate existing discomfort and promote overall well-being.

7. Tips for preventing tech neck and posture-related issues at work

Here are a few simple tips to help employees improve posture, prevent tech neck and support spinal health:

1. Set up an ergonomic workstation: Ensure your desk, chair and monitor are set up properly to maintain a neutral spine and avoid strain.
   • Your computer monitor should be at eye level.
   • Use a chair that supports the lower back (lumbar support).
   • Keep your arms at a 90-degree angle when typing.
2. Take breaks: Every 30 to 60 minutes, take short breaks to stretch or walk around to avoid muscle stiffness and tension.
3. Practice good posture: Sit with your back straight and shoulders relaxed. Keep your feet flat on the floor and your knees level with your hips.
4. Strengthen your core: A strong core is essential for maintaining good posture. Incorporate exercises like planks and bridges to build strength in your core muscles.
5. Adjust your phone habits: When using your phone, try to bring it to eye level rather than looking down to reduce strain on your neck.
6. Stay active: Regular exercise, particularly activities that promote mobility and strength (like yoga, pilates or swimming) can help reduce the risk of posture-related issues.

Final thoughts

Promoting employee wellness through attention to posture, tech neck and spinal health can have a significant impact on both individual and organizational productivity. By incorporating chiropractic care, physical therapy and simple preventive strategies, companies can help employees maintain a healthy spine and improve overall well-being, reducing the risk of chronic pain and injury.

Integrated Body and Medicine in Highland is a certified Minority Business Enterprise specializing in physical medicine and corporate wellness services.