Managing Your Nerve Pain at Your Desk Job

Sciatica, nerve pain that extends from your lumbar (lower back) spine down through your buttocks and into your legs, can be excruciating if you have to sit at a desk for eight hours to work.

So can nerve pain stemming from your cervical (neck) spine as you look at your computer or down at your phone or tablet for hours at a time.

Fortunately, you can do things to mitigate the pain, so you can go about your life without screaming or clenching your teeth.

At the offices of Dr. Michael Kullman, the team understands how nerve pain (neuralgia) can lead you to become angry and frustrated, and can even lead to depression if you get no relief. That’s why we offer treatments that help “rewire” the system, allowing you some peace.

If you have a desk job, you’re at risk for developing nerve pain if you don’t have it already, so here we offer ways you can manage your pain while sitting at your desk.

The problem of sitting

You’d think that taking a load off and sitting down for a while would be good for your legs and back, but you’d be wrong.

A sitting position places a small forward bend on your spine compared to when you’re standing. The more you sit, the greater the load on the lower spinal discs to support you, which can lead to herniation, especially of the intervertebral disc at the L4-L5 junction — the region of the sciatic nerve.

To minimize stress on the sciatic nerve while seated, you should sit up straight with your shoulders rolled back and the shoulder blades down. Keep your legs hip-distance apart with your feet flat on the floor or a footstool.

So the spine can follow its natural curve, use an ergonomic chair with lumbar support, or a small pillow or rolled-up towel with a regular chair to support your lower back.

Maintaining good posture, even when seated at your desk, creates a normal spinal balance, relieving tension in the body. Good posture can also help prevent sciatic nerve irritation, relieve tense muscles, and improve lower-body functioning.

Problems with extended sitting

According to the American Diabetes Association, the average American sits for more than seven hours a day.

Sitting may be comfortable, but it isn't healthy for our bodies in large amounts, because they were meant to stand. The natural curvature of the spine supports the weight of our bodies evenly while standing, and the longer we sit, the more our spines and related structures complain and lose function. 

Here are some of the problems associated with sitting:

Poor circulation

Sitting for prolonged periods leads to poor circulation throughout the body, with blood pooling in the feet and legs and reducing overall flow. Poor circulation means the blood can’t deliver the required nutrients and oxygen to all the tissues, and you may develop more peripheral nerve pain, tingling, numbness, and weakness from compromised nerves.

Pinched nerves

Pinched nerves result from sitting too long or from bad posture. The pressure on the nerves cause symptoms felt in the neck, back, legs, or wrists, depending on how you’re sitting.

Muscle deterioration  

Muscle weakness and atrophy are common symptoms of nerve pain, especially in people with peripheral neuropathy. Sitting for long hours causes the muscles to shrink due to restricted movement and leads to either partial or complete loss of muscle function.

Managing your nerve pain at your desk job

So, you’re sitting most of the day. You know the risks, and you’re trying for good posture, but there has to be more to managing pain than that, right?

Absolutely.

The best solution to the problem is movement. Any and all movement is helpful in preventing escalating problems with nerve pain. 

Here are some DIY desk job tips: 

• Do leg lifts or roll your arms to the front and the back 10 times to move your neck and shoulder muscles
• Take breaks every 30 minutes or so to walk around the office
• Make sure your computer is at eye level so you don’t need to bend your neck, which can lead to “tech neck”
• Request a standing desk so you don’t have to sit all day, and maintain good posture
• Instead of emailing, get up and walk to your colleague’s office

The more you get your body moving, the less the pressure will be on your nerves, alleviating your nerve pain.

Come into the office

Dr. Kullman specializes in ketamine therapy to help treat nerve pain. Undergoing treatment while working a desk job can reduce the pain caused by long hours sitting.

To learn more, call us at 914-465-2882 to schedule a consultation, or visit our website for more options.