Do you think of your desk job as physically demanding? Well, it is!! Abnormal posture while sitting at a desk can affect your entire spine. Pain, stiffness and muscles soreness and tightness are a few of the most common symptoms. Poor neck and low back posture can also cause headaches, disc issues, jaw pain, problems in arms and legs, sciatica, vein problems, and cramping.
Here are a few tips to get through the work day pain free:
STRETCH
Do each of these stretches 3 times per side, holding them for 15 seconds.
- Trapezius Stretch
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Begin by sitting on one hand -
Looking straight ahead, bend your ear to your shoulder on the opposite side -
Then turn your head to look toward your knee
- Figure-4 stretch
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Cross your leg onto the opposite knee, hinge forward from the waist while sitting up straight -
- Hamstring Stretch
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With your heel on the ground and your knee straight, hinge forward from the waist while sitting up straight -
CHECK YOUR DESK ERGONOMICS
- Top of monitor at eye level
- Screen an arm’s length away
- Choose a chair that supports your spinal curves
- Feet resting flat on the floor
- Knees in line with hips
- Elbows & knees at 90 degrees
- Men, make sure you aren’t sitting on a wallet all day
GET UP & MOVE!!!!
Take a break at least twice an hour to walk around, gently using and stretching muscles, while also getting your blood pumping! Increased activity helps to prevent diseases associated with being sedentary like diabetes, obesity, and heart disease.
Information provided by Dr. Jessica Battocletti of Clayton Chiropractic Center. Dr. Jessica is a chiropractor with a Masters in Sports Science and Rehabilitation.