Physical therapist reveals 5 habits that are hurting your body at work

Doom scrolling, heavy totes and lumbar support pillows: 5 bad habits hurting your body at work

November 7, 2023 11:00 AM

A young woman rubs her neck in pain at her desk.

It's universally acknowledged that sitting at a desk and staring at a computer for eight hours a day is not good for your body — but there are certain habits that add even more aches to your workday.

According to the National Health Interview Survey, over 50 million U.S. adults, or 20.5% of the population, report experiencing pain on most days or every day, with back, hip, knee and foot pain being the most common conditions. Meanwhile, physical therapy appointments can range from $75 to $500 per session, depending on the practice, insurance and type of injury. Body pain is a huge expense in the U.S., with the National Spine Health Foundation estimating that back pain alone costs the U.S. $250 billion annually. And what's worse, most people are hurting themselves without even realizing it.

"For instance, a heavy bag you sling over the top of your shoulder can put a lot of pressure on a small joint," says Mallory Behenna, an orthopedic physical therapist at Florida-based Brooks Rehabilitation. "A really wide keyboard may [force] your elbows away from your body, making your arm muscles work harder to hold your arms in position."

In an economy and work culture that demands a lot of Americans, finding the time to practice restorative exercises or see a physical therapist can feel unrealistic. So breaking bad habits and creating new ones centered on prevention could be key to long-term body health, underlines Behenna.

Here are 5 harmful habits to throw out of your routine.

Doom scrolling

Whether it's a coffee break, lunch or a long commute on the bus, doom scrolling — scrolling through negative news and posts on the phone for excessive amounts of time — can fill the time. But Behenna warns that looking down at your phone and scrolling through social media can be harmful to more than your mind — it impacts your neck, shoulders and back.

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"Usually in order to look at your phone, your head has to be down," she says. "Imagine the weight of your head, which is typically around eight pounds. The muscles on the back of the neck have to work hard to hold the head up against gravity."

The same muscles at the top of the neck are connected to muscles that extend to the lower back, meaning doom scrolling's effects can be felt throughout the upper body, notes Behenna. She emphasizes the importance of trying to keep the head in a neutral position (resting neither too forward nor too back on the neck) throughout the day.

Carrying heavy purses or totes

The work tote or overpacked purse slung on one shoulder has to go. The bag typically overburdens the acromioclavicular, or AC joint, where two bones in the shoulder meet, not to mention makes the shoulder muscles work extra hard to support you, Behenna explains.

"Those muscles are going to reflexively tighten to try to keep your shoulder in the right position," she says. "This contributes to neck and shoulder pain over prolonged periods of time."

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Behenna recommends commuters stick to backpacks, worn with both straps and fitted close to the spine.

Using the wrong size keyboard

While ergonomic desk lovers already know a wrist rest and a curved board can offer some relief, Behenna warns that the size of the keyboard can also come into play. If the keyboard is too big or too small, the position of the elbows can lead to increased tension in the shoulders and neck. She encourages workers to find a keyboard that fits them — their elbows should be bent at about 90 degrees and close to their sides.

Sitting with a lumbar support pillow

While lumbar support pillows should theoretically help workers lessen lower back pain from long hours of sitting, Behenna doesn't think these pillows live up to their purpose.

"We've got to realize these pillows are made in a factory and everyone's body is different," she says. "It won't perfectly conform to your anatomy or posture."

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Instead of buying the pillow, Behenna advises workers to adopt better posture. This means planting the feet firmly on the ground so the feet and legs can take some of the weight. Then the body itself should sit on the pelvic floor — if you can feel the bones you would feel if you sat on hard bleachers, then lean the body slightly forward without moving your back, you may find the ideal spot, says Behenna. From there, make sure to bring the back of the chair to you, using a towel or pillow to fill any space if you need it, she explains.

Sleeping on your stomach

While workers likely do not have the opportunity to sleep on their stomachs at the office, poor sleeping positions can do plenty of damage to them the next day.

"When we lay on our stomachs, our lower backs naturally have a slight curvature forward," says Behenna. "We are exerting the low back vertebrae."

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Behenna reminds workers that when they fall asleep, that's when the body gets to work to repair muscle tearing or other damages to the body from the day. How you sleep impacts how your body will feel on the job, she underlines.

"We want our muscles and our joints to be in a neutral or well-supported position," says Behenna. "It's safe for you to sleep on your side or on your back with pillows supporting your neck position."