Are you coming back from the summer holidays into the new year in front of a desk and a computer? As an Osteopath, we tend to see many patients coming in with neck, shoulder and upper back tightness/pain after sitting in front of a desk all day. There are a few different ways that you can strategise to help prevent poor posture from occurring, which can bring on pain and tension in the upper body.
Try to move every 20-30 minutes
Try to go for a walk away from your desk for even 30 seconds to a minute, at 30-minute intervals you may find it will:
– Help your pelvis maintain mobility
– Your hip flexors will get a break from sitting in the flex position
– Looking away from your computer screen and focusing on something in the distance will help maintain your eye depth ranges
– Increase your work productivity
Screen Ergonomics
Try to ensure that your desk ergonomics are correct so you can maintain good posture and avoid strain to the shoulder, upper back and neck muscles and joints. The image below shows the ergonomics of a correct workstation for good posture.
Stretch
There are many different stretches you can use over the day in your office space to prevent muscle fatigue of your neck, shoulders and back. These following four stretches can easily be incorporated into your routine.
– Chin tucks: Sitting or standing maintain a straight back and elongate your neck. Pull your chin in towards your chest without looking down and keeping your posture and hold for a few seconds. Repeat 5-7 times throughout the day
– Roll your shoulders backwards 10 times
– Side to side neck stretch: Sit on your left hand and bring your right hand to rest on the right left side of your head. Gently tilt your right ear towards your shoulder and hold for 30 seconds before returning upright. Repeat with your right side.
– Stand up and stretch your arms with your hands above your head interlacing your fingers. Breathe deeply 3-4 times, into your lungs to expand your lower torso/ribcage. Then keeping your arms stretched above gently tilt to one side. Hold for 20-30 seconds and then return to standing and repeat the opposite side.
Osteopathic treatment is a great way to help manage pain and tension that can result from long hours in front of a desk. If you want to know more about desk ergonomics you can chat to your Osteopath at your next appointment to find out more information.
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