Over the years I’ve heard countless complaints from patients and clients about the aches and pains in their, neck, shoulders and back. Invariably many of them blame their desk job for their problems. This is not surprising especially since most of us spend more time at our jobs than any other activity. Sitting is one of the most taxing positions on the low back. Just like the many facets of any good Fire safety plan there are a number of preventative steps you can take to combat those aching muscles.
Your WorkStation: First of all, make sure that your workstation is ergonomically correct and set up specifically to fit you. By making sure your chair is the correct height and your feet are firmly on the ground, your body is properly supported, the keyboard is at elbow height and the computer screen is not too far away from your eyes can make a big difference in the amount of stress placed on your body. There are a number of resources online to help you position your workstation to work for you. Here are a couple sites you can review. Here is a great resource from UCLA about proper workstations.
Move Regularly: Secondly, take regular brief breaks throughout your workday to move, stand, walk and stretch. This will provide relief to the postural muscles that are working nonstop to hold you upright in your chair. Performing 3-5 minutes of simple stretches right at your desk can refresh those tired muscles, increase blood flow and reinvigorate your attitude. Another great resource from Blue Zone Protect has 10 easy stretches you can do right from your desk!
Keep an Active Lifestyle: Thirdly, maintaining an active healthy lifestyle that combines a well balanced nutrition plan with a regular exercise regimen will give your body the ammunition to fight the stressors of the workplace and everyday life. Don’t let the rigors of a sedentary desk job get your body down. Your body was made to move! So go ahead and get up off of that chair and move!
Don’t know where or how to get started? Ask the Professionals at Leahy Family Care. We can assess your current health status and provide nutritional recommendations and exercise prescription to help you safely meet your fitness goals.
Remember to always consult your physician before beginning any new exercise program.