Based on data collected by the U.S. Bureau of Labor Statistics of Employment and Wages in 2022, 13% of employed Americans hold office/administrative positions making it the most populous occupation in the country. Pair that with the fact that on average most Americans spend about 7-hours looking at a screen each day, and you’ve got a recipe for pain and tension, postural imbalances, repetitive use injuries, stress, and fatigue.
Our musculoskeletal system involves a complex system of synergistic and antagonistic muscles of varying shapes and sizes, held together and to our bones by connective tissue that help stabilize and support us while allowing for movement across all planes. In essence- this perfect machine was not built for sitting long periods of time, or straining to stare at a screen all day. It was built to move.
It’s no surprise that when we take a tool intended for a specific type of work and adapt it to do a very different kind of job, there are going to be some glitches. For desk dwellers and computer athletes these glitches can manifest in the form of back, neck, and shoulder pain and tension; forward head posture; carpal tunnel syndrome; eye strain; and sleepless nights. But before you quit that day job and join the circus, read on to learn ways in which receiving regular massage can help relieve some common conditions plaguing so many of us.
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Pain + Tension
A common complaint from desk workers and people who spend hours at the computer is chronic pain and tension in the neck, shoulders, and back. The musculature in our necks, shoulders, and back work together to brace and enable movement of our heads and upper bodies. When holding a posture – such as sitting at a computer – for extended periods of time, the muscles that are firing to hold the posture eventually begin to tighten and shorten (hypertonic), while the antagonist muscles (on the other side of the body) lengthen and weaken.
Over time this combination of hypertonic muscles and weakened muscles will present as chronic stiffness, tension, and pain. The most common areas affected are head (headaches), neck, shoulders, back, and hips.
Posture Imbalances
When chronic pain and tension are not addressed postural imbalances can occur. So many things have to properly align in order to avoid postural imbalance- namely limited screen/desk time, and proper workplace ergonomics. Our knees and elbows should be at a relaxed 90° angle with feet planted flat on the ground; our screen should be at a specific height and distance too so that our eyes and necks don’t have to strain forward, up, or down; our backs, forearms and wrists should all be properly supported. With so much to think about, how on earth are we supposed to get any work done?!
Even with the best workplace ergonomics, over time we can develop postural imbalances like Forward Head Posture (FHP). FHP involves excessive flexion of the neck (cervical spinal joints) and extension of the head where it meets the neck (atlanto-occipital joint). This posture imbalance affects numerous neck muscles in the front and back of the neck, and can often also impact the muscles of the chest and shoulders- shortening the chest and shoulder muscles, and lengthening and weakening the upper back muscles while we type away hunched over that screen. FHP can often lead to headaches and neck and shoulder pain.
Repetitive Use Injury
If postural imbalances like FHP are not properly addressed, they often lead to further dysfunction like nerve or blood vessel compression and impingement such as Thoracic Outlet Syndrome and Carpal Tunnel Syndrome – these are often considered repetitive use injuries.
Everything is connected in our bodies – muscles cross joints, overlap, and are covered in connective tissue to enable expansive, multi-dimensional movement – so once there is a glitch in the neck, a chain reaction begins that, if not addressed, can progressively affect more muscles, tendons, joints, nerves, in the shoulders, arms, wrists, back. The same goes for glitches that begin at the feet and move up the chain to the knees and hips. Injury and imbalance will happen- that’s life. The important thing is to address the injury and imbalance as it occurs in order to prevent further injury and dysfunction, and to bring the body back to balance.
How Does Massage Help?
The combination of massage therapy and strengthening exercises can help relieve muscle stiffness, tension, and pain, reduce dysfunction, improve movement and flexibility. Massage and bodywork- like assisted stretching- can relax and lengthen the hypertonic/overworked muscles, shortened tendons, and connective tissue. It can also help reduce inflammation, compression, and impingement caused by repetitive use injuries. Strengthening exercises can help fire up and tighten the weakened/lengthened antagonistic muscles.
By combining regular massage therapy and strengthening exercises, our postures can be brought back into balance, and further pain and dysfunction can be avoided or reversed. It can help improve balance and movement while also providing a deeply relaxing experience for our racing minds- reducing workplace stress, everyday anxiety, and improving sleep patterns.
Here are some things you can do between sessions to help yourself- ask your therapist for details at your next visit:
- Daily stretching, specifically of the neck, chest, back, and hips.
- Take microbreaks every 1-2 hours and stand up, step away from the desk- move your body and breathe.
- Turn off the screen at least 1-hour before bed for better sleep.
References
Durand, Marcella. “Restoring Balance: Postural Stability is key to strengthening balance and reducing the risk of falls.” Massage Therapy Journal, Summer 2019, pp 27-32.
Jurch, Steve + Crow, Jessica. “Upper Body: Addressing Shoulder + Neck Pain with Massage Therapy.” Massage Therapy Journal, Summer 2020, pp 36-76.
Massage Therapy Journal. “Massage Therapy for Workplace Injuries,” Spring, 2020 https://www.amtamassage.org/publications/massage-therapy-journal/massage-workplace-injuries/ Accessed 23 January 2024.
Mayo Clinic. “Thoracic Outlet Syndrome” https://www.bls.gov/oes/current/oes_nat.htm Accessed 25 January 2024.
Mayo Clinic. “Carpal Tunnel Syndrome” https://www.mayoclinic.org/diseases-conditions/thoracic-outlet-syndrome/symptoms-causes/syc-20353988 Accessed 26 January 2024.
Muscolino, Dr. Joe. “Forward Head Posture + Neck Pain: The Role of Critical Thinking in Assessing Postural Patterns.” Massage and Bodywork Magazine, September/October 2021, pp 52-61.
Zagozdon, Renee. “Massage + Headache Relief: Learn more about how massage therapy can help your clients deal with headache pain.” Massage Therapy Journal, Summer 2018, pp 44-48.