1. Invest in a sit-stand desk
The stats are in! 6 hours of sitting a day has been said to have the same health ramifications as smoking. Now you might be thinking, maybe I don’t sit for more than 6 hours a day?!
Consider this for a moment …
You wake up and sit down to have breakfast. You go to your car and sit for 30 minutes to go to work. You sit at your desk until lunchtime, sit down to eat your lunch, then return to your desk to finish up your work. You then spend more time sitting on your commute home again, sit down again for dinner and end the day in a relaxed SEATED position in front of the television.
Now that a LOT of sitting. No WONDER you feel achy at the end of the day!
Sitting is a real epidemic and can cause a lot of unnecessary stress and strain on your lower back and neck.
SO, to avoid the impact that sitting can have on your spine and well being. try investing in a sit stand desk. That way you can alternate between working seated or standing.
Your spine will thank you for it!
2. Prioritize your posture
One of the MOST common reason we hear clients complaining of neck and back pain while sitting at their office desk, is because of poor working posture.
As the day goes on, muscles start to fatigue, your head will start to droop forward, and you may even slump in your chair.
Compound this over hours, days, weeks and years and it is no surprise that you are suffering.
To combat this, imagine there is a HELIUM BALLOON tide to your chest bone and head, gently lifting you up to the roof.
Naturally you should notice your shoulder will come back and down, and your head will find proper alignment over your shoulder.
3. Adjust the height of your chair and desk
To further prevent posture impacting your pain and stiffness at your work station, it might be time to look at your work station ergonomics.
Adjust your chair and monitor screen so you are looking EYE LEVEL to your screen. Viewing a display should NOT require straining of the neck nor squinting of the eyes.
You should not be required to turn their neck to the left, right, up, or down to view a display.
4. Watch the clock
When busy at work it is easy to forget how much time you are spending at your work station. We suggest to set a TIMER that chimes every 45 minutes as a reminder to get up, take a short walk, stretch a little and check your posture.
These little ‘readjustments’ done consistently through the day can make a big difference when it comes to your pain.
Better yet, instead of sitting down for you lunch break, why not try having a walking lunch instead.
It will be great for your brain as well!
5. Try the ‘Brugger Relief’ Position
- Sit or stand with your palms facing forward.
- Pull your shoulder blades together as if you are cracking a nut between them and gentle look UP.
- Hold this position for around 30 seconds
- Relax and repeat 2 – 3 times every hour you spend seated
Yours in great health,
Dr Andy & Dr Jacinta
P.S Make sure you leave a comment, we would love to connect!