If your job makes you sit behind a desk for eight hours a day, it won’t take long to develop some serious health issues. The desk job grind involves bad posture, chronic pain, and a whole host of physical problems.The problem is that you may have already developed various issues, like dizziness, headaches, and jaw pain without any clue about what’s causing all this. You may not know it, but your desk setup and work habits contribute to these problems and harm your neck and jaw in the long run.
Your Monitor Height Triggers Forward Head Posture
When your monitor sits too low, you’re forced to crane your neck forward to view the screen. When you stay in that posture for hours, it eventually leads to a degree of instability in the temporomandibular joint (TMJ), the point where the jaw meets the skull. It may lead to jaw pain, jaw noises, limited jaw movement, and headaches/earaches.
To prevent these issues, keep your monitor at eye level so you don’t have to turn your head to look at it. The monitor should also be an arm’s length away from your eyes, with the top of the monitor at your eye level. Be sure to take a break every 30 minutes to stand up, pull your shoulders back, and tuck your chin in a bit like you’re making a double chin.
However, if you’ve already developed neck tension and are experiencing consistent pain, it’s worth getting it checked by a professional. Consulting a TMJ physio in Melbourne or your local area can help a lot, as they can assess how your posture is affecting your jaw joint and give you some specific exercises to fix it.
Stress And Jaw Clenching Create A Pain Feedback Loop
When you’re focused, stressed, or have a deadline to meet, you may instinctively start clenching your jaw. This stress gets stuck in your jaw, causing all sorts of problems. To prevent it, you must consider developing a stress-awareness practice.
A good idea is to set hourly reminders to check whether your jaw feels tense or if you’re clenching your teeth. If you suspect it, spend a few moments relaxing your jaw. Simply let your tongue fall to the floor of your mouth while letting your teeth part slightly.
It’s also important to practice deep breathing while you do any of these movements. It helps activate your parasympathetic nervous system, which makes it easier for your body to manage stress.
Armrest Height And Keyboard Positioning Misalignment
Desk workers don’t realize that improper keyboard positioning and an incorrect armrest height can force the shoulders up and the elbows out. This puts serious pressure on everything from your shoulder up through your neck and into the jaw.
To avoid it, be sure to set your armrests in a way that your elbows are at about a 90-degree angle. Relax your shoulders and make sure they’re not creeping up towards your ears in a shrugged position. Set your keyboard and mouse so that your elbows remain close to 90 degrees, and your wrists remain neutral, rather than bending up or down. Set your chair height so your feet stay flat on the floor and your knees are at about 90 degrees.
Final Thoughts
Your desk work not only causes neck pain, but also affects your spine and your jaws in the long run. The good thing is that you can reverse these patterns with some attention. Simply adjust your monitor’s height, reduce stress-induced clenching, and optimize your workstation ergonomics to break free from this pain cycle. If your discomfort persists, be sure to contact an expert to accelerate recovery.
