If you’ve experienced a sore neck, tight shoulders, or painful wrists after a long day of treating patients, you’re not alone! Did you know that much of our pain and discomfort stems from simply staying still for long periods of time?
You’ve likely seen or heard about standing desks for office workers. There is a reason for this. Our body is meant to move, not sit still for hours. The more we move, the more blood flow we have, which translates to less pain and a healthier musculoskeletal system.
For dental clinicians, whether it’s the “chicken wing” position or a head that’s tilted or leaned forward, these habits keep our muscles in isometric contraction—meaning they’re working without movement. This holding pattern is very straining for our muscles and soft tissue.
Over time, this isometric contraction leads to increased intramuscular pressure, which cuts off blood flow to those hardworking muscles. Without circulation, the muscles don’t get the oxygen and nutrients they need, and waste products like lactic acid build up, leading to fatigue, pain, and eventually microtrauma, which is the starting point for MSDs.
How circulation changes the way your body feels at work
When we think about ergonomics, we often focus on posture or equipment, but movement is just as important. Movement is medicine for the body. Incorporating short but powerful microbreaks throughout the day allows blood to flow back into the muscles, healing tissue and flushing out toxins.
I recommend taking a microbreak every 20 minutes, holding each stretch for at least 20 seconds. Bonus points for some slow, deep breaths while holding the stretch! The 20-second rule allows the internal muscle pressure to drop and circulation to return.
It may not sound like much, but these minor resets make a massive difference over the course of a workday. I promise you, if you start doing these as recommended, you will feel better both when seeing patients and at home.
Remember, you don’t always have to sit! Standing for portions of your day—such as charting, hand scaling, giving injections, flossing, or any activity not requiring your foot pedal—helps engage different muscle groups and improves your overall circulation. If you can balance while using your pedal, that’s great too! The goal is to avoid staying static for too long.
Two muscle groups I see overused most often in clinicians are the upper trapezius and the forearm flexors and extensors. When these areas tighten and lose blood flow, discomfort and potential injury can follow. You can grab my free microbreak operatory download to remind you to take these crucial breaks while seeing patients.
I’ve created a full microbreak playlist on YouTube that demonstrates quick and effective stretches you can do right in your operatory. Remember, holding each stretch for at least 20 seconds can make the difference between ending your day in pain or feeling refreshed.
