If you have an office job, you probably know sitting at your desk can cause discomfort. After a while, we experience soreness in our back and neck, headaches, muscle tension, and bad posture, which can lead to long-term pain. The good news is, with a few tweaks we can avoid the aches and pains. Start these habits today and you'll feel your best, long after leaving the office.
You Gotta Move It, Move It!
Make a conscious effort to move, and do it often! Many of us here at HealthCheck360 jump at the chance for a walking meeting when possible, and we use hands-free headsets for long phone calls so we can walk and talk. It's also smart to take advantage of your lunch break to get your blood flowing. Visit a nearby park or walk the sidewalks while listening to a podcast or music. Walking will activate your muscles and loosen joints. It's a simple way to protect yourself from aches and stiffness. Commit to at least 10 minutes of movement during your lunch break and try a free app, like StandUp! for a reminder to move and stretch every 30 minutes.
You Need More Than a Strong Mind
Even if your job has you crushing goals from a desk, you still need strong, flexible muscles! Add stretching and strength exercise to your routine. You can stretch while watching tv, waiting for your dinner to cook, and even while brushing your teeth. For strength exercises, target your core, back and shoulder muscles. Complete push-ups and planks in your living room, and leave a set of dumbbells where they're easy to grab. A daily routine of strength and stretching improves posture and prevents aches.
Check Your Ergonomics
Avoid neck, back and wrist pain by setting your work space up for comfort. Check out Mayo Clinic's guide to office ergonomics and take a few minutes to set yourself up for better posture and less pain. Pay attention to how your body feels while you're typing, talking on the phone, and reaching for items. You may need to make more adjustments that you think!
Our muscles need attention. Move your body, strengthen your muscles, and ensure your body is in alignment and supported while at your desk. Commit to these new habits and you'll have more energy, productivity, and enjoy your work and home life, pain-free.
**If you're experiencing severe pain or discomfort, consult with your doctor for the best plan of care.
Need more work day inspiration? Find office friendly exercise moves and stretches in our 5 Activities to Add to Your Workday blog article.