Do you feel pain and stiffness by the end of your working day?
Secondly, do you spend a large part of your day at a desk?
Sedentary life is more and more common for many of us and it is not helping our levels of fitness and overall health. This blog will focus on some of the correct desk ergonomics advised to avoid potential headaches, neck pain and low back pain.
Is your chair right for you?
Does your chair have all the functions necessary? The seat should swivel, go up and down and tilt forwards (approximately 10 degrees). The back of the chair should give good low back support and comfort. When sitting the angle at your knees should be at 90 degrees in relation to the floor. Some may need a foot rest to achieve this. Arm rests are also recommended.
If is it available in your office, consider the option of using sit-stand desk. Click here to check out a great book guiding you on this transition. And it is a transition. Do not jump from being sedentary all day (for maybe the last 15/20 years) to a standing desk 40 hours a week. Your body need to adjust, learn and develop strength for this change. Varying your position throughout the day is the best option, if available to you.
How about using a gym ball?
A yoga or wellness ball helps to improve your natural posture and forces your body to make small but continual readjustments to your seating position. The ball helps you to capitalise on your body’s natural propensity to slowly burn calories throughout your working day. This option of a yoga/wellness ball in place of a chair is a particular favourite of mine.
We need to do everything possible to combat the sedentary life that we’ve adopted. Not just in work but at home too.
Have a think about how much time you spend sitting each day. Many of us are sitting for our commute or drive to work. Then sitting for perhaps seven or eight hours at work and finally at home in front of the telly.
Take Movement Snacks
There are programs you can get that will remind you every 25-30 minutes to stop stop for a minute and take a little micro break. What does a micro break that entail? Exactly as it says, any small short break in activity from your position as your desk. For example:
Take a bathroom break.
Walk to a colleagues office to discuss/deliver something personally.
Take a few deep breaths in and out.
You can then add in a little “movement snack”. Something as simple as turning your head all the way to the left and then all the way to the right. Then pay attention to your shoulders and see if you can drop them down a little. Even tuning in and noticing if you are clenching your jaw.
Check out this simple stretch if you find yourself putting up with aches in your jaw or you find you clench your jaw often.
If, despite your best efforts, you find yourself putting up with shoulder pain, neck or back pain after your work day, hands-on gentle care at NBH make be suitable for you. Supporting your recovery and allowing you to live a happier, healthier life.
Contact the clinic here or on 087 1815007 to arrange your first visit.
Remember, addressing a problem sooner rather than later is best.
Hopefully you find the general information in this blog informative and helpful, however it is not intended to replace medical advice and should not be used as such.