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Back to Work Blues

Posted Sunday, Jan 12, 2025 by Dr David Cannon. Filed under General

Understanding the Physical Impact of Returning to the Office

As a lot of you know, before we had kids my wife and I lived in ireland for a few years. While there, we experienced an interesting phenomenon known as "Blue Monday” at exactly this time of year. The second Monday of January earned this nickname as it was statistically the day when people were most likely to call in sick!

Blue Monday wasn't just an anecdotal anomaly - it was a recognized trend that businesses and employers actively planned for. While the cold, dark northern hemisphere winters certainly contributed to these "back to work blues," the challenge of returning to work after the holiday season is universal, even here in sunny Australia.

Returning to work after a holiday break can be challenging both mentally and physically. While many focus solely on the emotional aspect of the back-to-work transition, understanding the physical impact is equally important. Today we are exploring evidence-based approaches to managing your return to work, with a focus on maintaining optimal physical health during the transition.

How to combat your back to work blues

The Physical Impact of Desk Work

The modern workplace often involves extended periods of sitting, which research shows can significantly impact our bodies. Studies indicate that prolonged sitting can affect everything from our posture to our circulation. When returning to work after a break, these effects can feel more pronounced as our bodies readjust to office routines.

Common physical challenges during the return to work may include:

  • Increased muscle tension, particularly in the neck and shoulders
  • Changes in spinal positioning
  • Reduced circulation in the lower limbs
  • Decreased overall movement throughout the day

Physical stress on our bodies

Understanding Your Body's Response to Work Routine

The transition back to work creates specific patterns of physical stress on our bodies. Research has demonstrated a change in posture can affect how the brain works. 

Extended periods at a desk can lead to:

  • Altered muscle activation patterns
  • Changes in spinal alignment
  • Reduced movement variability
  • Impact on overall body function

These changes don't just affect our physical comfort—they can influence our overall wellbeing and work performance.

Extended periods of time at the desk

Practical Workplace Wellness Strategies

Evidence-based research supports several strategies for maintaining physical wellness at work:

Ergonomic Principles:

  • Monitor position at eye level
  • Keyboard and mouse placement at elbow height
  • Chair supporting natural spine curves
  • Feet flat on the floor or supported

Movement Recommendations:

1. The 20-20-20 Rule:

  • Every 20 minutes, take 20 seconds
  • Look at something 20 meters away
  • This helps reduce eye strain and naturally encourages small posture adjustments

2. Microbreak Movement Pattern:

  • Set a timer for every 30-45 minutes
  • Stand up and walk for 1-2 minutes
  • Simple shoulder rolls
  • Gentle neck rotations
  • This helps prevent prolonged static postures

3. Workstation Position Changes:

  • Alternate between sitting and standing if possible
  • Adjust chair height periodically
  • Change keyboard/mouse position slightly.
  • This encourages different muscle engagement patterns

4. Walking Opportunities:

  • Take phone calls while walking
  • Walk to colleague's desk instead of emailing
  • Use a printer further from your desk
  • Walking meetings for small groups
  • This incorporates natural movement into daily tasks

5. Desk Mobility Sequence: Every 2-3 hours, perform:

  • Gentle seated spinal rotations
  • Ankle and foot movements
  • Wrist and hand stretches
  • Shoulder blade squeezes
  • This helps maintain joint mobility during work hours

Move during the day

How Chiropractic Care Can Support Your Return to Work

Chiropractic care may play a vital role in supporting optimal spine and nervous system function, which is particularly important when returning to work. 

Recent neuroanatomical research has demonstrated the complex relationship between spinal function, posture, and overall nervous system health. Proper alignment may directly influence your body's ability to perform daily tasks efficiently.

At Brunswick Chiropractic, we develop personalized care plans based on these evidence-backed principles to support your successful return to work.

Our chiropractors can provide evidence-based guidance on:

  • Workplace posture assessment
  • Movement pattern evaluation
  • Ergonomic recommendations
  • Spinal health maintenance

Chiropractors can help with work posture

Supporting Your Return to Work Journey

While returning to work after a break presents both mental and physical challenges, understanding and addressing the physical aspects can significantly improve your transition.

Through evidence-based approaches and professional guidance, you can maintain optimal physical health during your return to work.

Brunswick Chiro supporting Your Return to Work Journey

For more information about maintaining your spinal health and workplace wellness, contact Brunswick Chiropractic at (03) 9388 1233 or visit us at 180 Sydney Rd, Brunswick VIC 3056.

Our team of healthcare professionals can provide evidence-based guidance for your specific workplace needs.

References

Donno, B., Migliorati, D., & Costantini, M. (2020). The impact of body posture on intrinsic brain activity: The role of beta power at rest. PLOS ONE, 15(1), e0218977. https://doi.org/10.1371/journal.pone.0218977

Takakusaki, K. (2017). Functional Neuroanatomy for Posture and Gait Control. Journal of Movement Disorders, 10(1), 1-17. https://doi.org/10.14802/jmd.16062

Dr David Cannon

Dr David Cannon studied Chiropractic at RMIT Bundoora, graduating in 2003 with a double degree, BAppSc(ClinSc)/BChiroSc.

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