Our spine and joints like movement, but sadly we hear time and time again that due to the nature of work, people struggle most when stuck at the office for hours. Whether you are working from home or going into the office, there are some simple things you can consider which could significantly reduce pain associated with sitting for long hours.
1. Move
We understand you are limited, but movement is key. Often we hear that people are so engrossed in a task that they forgot to take a break. Before you know it, you’ve been sitting at your desk for hours and your back is nagging at you. You can have the most expensive, ergonomically designed chair with bells, whistles and all, but if you sit for long periods your body will not like it. If you struggle to remember to break, set a timer. Most people have a phone to hand that can beep at them, or a watch. Aim to get up and move a minimum of once an hour. More if possible. You don’t even need to stray far from your desk. Stand on the spot and stretch your arms up towards the ceiling.
2. Consider a standing desk
This of course is more of an investment. However, the world of workplaces have changed greatly, and most employers are willing to consider reasonable office adaptations if employees are more comfortable. Varying your position throughout the day can make an enormous difference to comfort levels.
3. Stay active out of the office
Sometimes the last thing you feel like doing is going to the gym after a long day of work. But even gentle activity out of the workplace can help to alleviate tensions that build up in the body when you’ve been sitting on a swivel chair for hours. Also, consider that physical activity is brilliant for stress reduction and mental well-being. 30 minutes of exercise after work can act as a buffer between work and home, helping you to switch off and wind down before going home to family.
4. Phone headsets
Talking all day on the phone with it jammed between your neck and ear is a bad habit. Consider switching to a hands-free headset. Your neck and shoulders will thank you!
5. Laptops
Your screen should be at eye level. Looking down at a laptop isn’t good for your head and neck because your head is unsupported in this position. If you have a laptop, consider a laptop stand or a ream of paper to lift it a little. If on the move with your laptop, use a rucksack style bag or case. Carrying a laptop across your body or on one side puts a lot of excess strain on one side.
If you still feel that your desk space is contributing to your pain, then give us a call. Sometimes even with considering all of the above, the strains of a sedentary job add up and people just need a little help from their chiropractor.
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