Types of pain
Common causes of upper back pain at work include:
1. Tight chest muscles
2. Weak/tight upper back/shoulder muscles
3. Pinching of nerves in the upper back
Keeping your chest, back, and shoulder muscles relaxed is an important part of avoiding these conditions or reducing the pain you experience. Your upper back will experience less strain when it is relaxed and in a neutral posture. Stretching along with a proper workstation layout will help to achieve this.
You can click either “More stretching solutions” or “More workstation solutions” to jump to specific content, or you can scroll down and read it all.
Stretches
Important!
If you have had or are suffering from an injury or conditions in which certain movements or exercises might be contra-indicated, please consult a medical professional before attempting any of these exercises. Stretches should never be painful. If you experience discomfort, please consult a medical practitioner.
All stretches should be performed slowly and carefully and should be held for 30 seconds.
Upper Back and Shoulder Stretch
Clasp your hands together.
Stretch your arms above your head.
You should feel the stretch down the side of your arms and the sides of your chest.
Hold for 30 seconds.
Repeat 3 times.
Upper Back Stretch
Clasp your hands together.
Stretch your arms and tuck chin in.
You should feel the stretch between your shoulder blades.
Hold for 30 seconds.
Repeat 3 times.
Upper Back and Chest Stretch
Clasp your hands behind your head.
Push your elbows backwards.
You should feel the stretch in your chest/pectoral muscles
Hold for 30 seconds.
Repeat 3 times.
Workstation Solutions
One of the most common kinds of injuries at work is an overuse injury, also known as a repetitive strain injury. Your body can heal, but it can also be pushed past its limit. An incorrect workstation setup places your body in positions that make it work harder or that don’t give it a chance to rest. The main goal is to support your body in all the right places and keep it in a neutral position.
When it comes to upper back pain, your head, shoulder, and arm positions are key elements to consider. Check if your setup matches the following setup tips to help reduce strain on your upper back.
Desk/Armrest Height
What it affects
Tension in the shoulders, neck, and upper back
Setup steps
Armrest Height
1. Raise your armrests so that they sit at the height of your elbows when your shoulders are relaxed. They can be slightly higher.
2. Raise your chair so that your armrests are level with your desk. This will reduce your tendency to lean forwards as you tire.
Desk Use
1. Sit as close to your desk as you can.
2. Raise your chair so that the desk is gently supporting your forearms at elbow-height.
*Note: You will need to take breaks to reduce any further forward leaning. As your body tires, your spine will change from an S shape to a C shape, placing extra pressure on your spine. Getting up and moving is the best way to give your body a chance to relax and breathe.
Elbow distance
What it affects
Tension in the shoulders, neck, and upper back
Setup steps
Armrest Use
1. Rest your arms on your armrests with your elbows as close to your body as possible.
2. Pull your keyboard and mouse closer to you to help with this.
Desk Use
1. Sit as close to your desk as you can.
2. Rest as much of your forearms on the desk as possible while minimising how far forwards you push your elbows.
*Note: You will need to try different combinations to what ratio of arm support and elbow position works best for you. This is especially true if you are working on a laptop keyboard. Pulling the laptop close to you will put increasing amounts of strain on your neck, so you will need to a balance shoulder and neck positions.
Alternatively, raise the laptop up like a separate monitor and use a keyboard and mouse to fix the complications that laptops cause.
Backrest Use
What it affects
Tension in the shoulders, neck, and upper back
Setup steps
1. Sit as far back into your chair as possible.
2. Ensure that the backrest presses against your upper back at or just below your
shoulder blades.
*Note: Ensure that you are sitting in a relaxed posture, not forcing yourself back into the chair to achieve this. If you do not feel that the backrest supports your upper back, check your monitor height and distance from the desk. Both of these factors can cause a forwards lean which moves you away from the backrest.