This article includes Tips for preventing pain while working at your desk.
Some people may think injuries don’t occur with sedentary desk jobs, but, unfortunately that isn’t true. Many times bad posture and an improper work station can contribute to aches and pains such as carpal tunnel syndrome, back pain and neck pain. Below are some tips for avoiding these common complaints and work toward preventing pains.
- Get up and move at least one time each hour.
- Take an arm break. Shrug your shoulders, raise your arms, stretch your hands and reach for the ceiling
- Tighten and relax your abdominal muscles while you are sitting
- Stretch out your hamstring- the back of your leg
- Stretch your hip flexors- the muscle in the crease of the front of your hip.
- Squeeze your shoulder blades together by pulling them down and together.
- Take deep “belly breaths”.
- Make sure your workstation allows for you to keep your wrists straight, and not flexed upward, to use your keyboard.
- Check your chair height and keep your hips in a good position. Bent at 90-120 degrees is acceptable.
- Keep your monitor at eye level.
An office job in itself can be challenge enough at times, adding pain on top of your busy schedule can make it unbearable! Anyone can start experiencing these aches and pains, but following the suggestions above will help decrease any tension and tightness you might feel from being seated for most of the day. Still have symptoms? Schedule an appointment with your healthcare provider or give Contact Physical Therapy a call at either of our locations.