A large percentage of the population works at a desk, and although this may seem like a job that won’t be too taxing on your body, it can actually cause many physical problems.
Problems that can commonly occur in those who work at a desk all day include low back pain, neck pain and lack of mobility. Not to mention, many recent studies have shown that sedentary jobs that include sitting at a desk can increase the risk of diseases such as diabetes and heart disease.
So what can you do about it?
Have a good desk set up, including:A chair with good support for the lower back. Have your monitor and keyboard set up correctly. When looking at your computer, your vision should land in the top third of the computer, with your neck in a neutral position. An easy fix if this isn’t right for you is to prop your screen up on a couple of books until it is the right height. Ensure you don’t slouch over. If your work allows it, stand up desks are another option to consider.
Getting up and stretching every so often is better than no movement. Learn how to sit actively and engage core muscles. Take the stairs instead of the elevator. Try to get up and move for a few minutes every hour or try pacing while on calls.
Outside of work
So you might not have the option to spend more time on your feet while at work, but that doesn’t mean that you can’t try to make up for it outside of work.
Try to get your steps in/exercise
This doesn’t mean you have to go to the gym and walk on the treadmill for an hour, but little things such as walking to work if you can or parking a little further away from the station so that you can walk 10 minutes makes a difference. Of course, regular exercise is important, so if you can fit in a workout or a longer walk we recommend this, however, if not the above strategies although small can have a significant impact.
Try including some stretches in your night time routine to relieve some of the stress placed on your body from your desk job. A good one to try is the cat-cow, which helps to relieve lower back pain.
At Coast Sport we can help you with any niggling injuries which occur from sitting at a desk and can teach you how to actively sit at work to decrease your chance of further problems. Book an appointment by calling 4356 2588 or book online via the button below.