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How to prevent pain when sitting at your desk
Sitting for long periods is not what our bodies are designed to do.
Are you an office worker who gets neck or back pain from sitting at your desk?
If you are then, one of the most common reasons is simply from sitting in one place too long.
Why?
The main reason for this is that when we don’t move, blood flow slows and this makes our muscles fatigue faster.
When we move, the muscle massages the veins, encouraging blood flow. Blood flow delivers oxygen to the muscles and this is like an energy source.
So what should you do?
Put simply – MOVE!
Regular movement will alleviate the aches and pains that develop from sitting too long.
This doesn’t mean take a 30min break.
This means short regular “pause breaks”
Ideally something around 30 seconds every 10-15minutes.
Make it easy
Build this into your workflow so you have to move
Relying on your own memory will mean you’re more likely to get caught up in your work and not move for an hour.
Here are some easy tips to encourage movement
- Place the phone / printer somewhere you have to get up to use
- Take your meetings/phone calls walking
- Don’t phone/email people who work in the same building as you
- Use a sit stand desk (even 2 “stations” where you have to do different tasks at 1 or the other)
When used sensibly, this simple philosophy will help encourage you to move and remember the above tips as part of your day…
If you can stand, don’t sit
If you can walk don’t stand
If you can do it yourself, don’t let technology do it for you
Obviously there are times when technology makes things safer and more efficient and that can be appropriate. But the general principle here is don’t take the sedentary option, do things that encourage you to move more frequently throughout your day.
Warning!
Don’t wait until you feel sore to move. By that time, the fatigue and tension that has developed won’t simply go away.
This will be so much more effective if you are proactive and move regularly to PREVENT soreness than it will to ease it.
DOWNLOAD OUR STRETCHES FOR OFFICE WORKERS
Set yourself up for Success
While movement is important, so is the way you sit. Sitting poorly for long periods will only add to the above effects.
DOWNLOAD OUR TIPS FOR HOW TO SET UP YOUR DESK
If you suffer pain from sitting, our physiotherapists can help you.
We can not only help your pain, but advise you on how to best use these strategies for your individual situation.
We can also attend your home or office to assess and correct your workstation.
Book your appointment today
How We Can Help You?
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