Do you often find yourself sore, stiff, and lacking energy while at work? It may be time to address some key factors in your work environment. There is no getting around the fact that sitting for prolonged periods of time with poor posture may be a huge contributor to why you’re feeling that unrelenting pain or stiffness. With office jobs requiring sitting or being in a static position for long durations, there tend to be postural imbalances and over-use injuries that come with them. In this blog you will find 3 important steps to address your pain and improve your function.
Step 1: Take Frequent Walk Breaks
If you are like most people you tend to find yourself working for hours on end without taking a break, it is easy to sit in one position for long periods of time without getting up for a break, especially when working to meet a deadline. The first easy step is to take a quick walk every 30-45 minutes. Set your alarm for every 30 minutes and take a walk to the water cooler. This simple step will not only get you out of that posture you have been stuck in, but will also keep you hydrated!
Step 2: Adjust Your Screen and Keyboard
This step is one that we find to be a huge contributor to neck and upper back pain. Adjusting your screen and keyboard is another quick and easy step to get rid of that pain. Place your monitor directly in front of you and the center of the screen should be parallel to your nose. This angle will promote a neutral head position, rather than being angled in a strained position for the day.
Additionally, position the keyboard close enough to keep your elbows bent around 90 degrees and a level where you aren’t slouching in a forward bent position. If you have a laptop you can either acquire an additional monitor screen or keyboard.
Step 3: Be Aware Of Your Posture
This step is one of the most important and difficult concepts to master. Being aware of your posture is key to preventing lower back and sciatica nerve pain. Try to sit in an upright position with your head neutral and ears in line with your shoulders. When sitting at your desk, try to avoid sitting in a flexed or bending position for long periods. Being in this static position for prolonged time tends to add stress to the lower back. Don’t be afraid to shift or move frequently!
These are the three quickest and easiest steps to prevent back pain, but over the course of a career, bad posture can lead to longer-term problems that need to be remedied. If you are seeking further help, Red Canyon has three physical therapy clinics located between Frederick and Hagerstown, MD. We will not only help address your posture, but will also add specific prescribed exercises as well as hands-on techniques to help you return to work pain free!