Hope for a Happy, Pain-Free Desk Worker

Posted by on May 17, 2016 in Health and Wellness, Psoas Deskinetics

Setting up your desk and your day.

If you are living behind a desk, pre-emptive measures are needed to help lessen the negative effects of deskwork. Being stuck at your desk for long periods of time is extremely damaging and should be limited — meaning breaks need to be a part of your workday. While societal pressures create a mindset that reinforce overwork and overuse of muscles, building preventative measures into your workday should not effect your production.

Do you experience any of the following? 

Minor: sore neck, cramped shoulder blades, minor headaches, aching hands, eye pain, and sore low back.

Or Major: carpal tunnel syndrome, hand numbness or weakness, wrist or elbow pain, migraines, pinched nerves, chronic low back pain, thoracic outlet syndrome, bulging/herniated/slipped disk, sciatica.

What can desk workers do to take the strain off the body?

  • Hourly stretches targeted to lengthen particular, at-risk muscles. Simply standing and elongating muscles with an overhead stretch will help. Below we will give some specific stretches.
  • Drink enough water to lubricate muscles. The average person should drink about half their weight in pounds – in ounces. For example, if you weigh 160 lbs, drink half that in ounces – 80 ounces per day. When you drink enough water at work, it forces  you to get up to go to the bathroom hopefully once an hour. This will allow your muscles to elongate as you walk and become properly lubricated.
  • Place some important papers or books that you use daily on a shelf – this forces you to get up and stretch upwards to take them off a shelf.
  • Place your phone just out of reaching distance.
  • Avoid coffee – caffeine dries muscles (if this is not an option – increase your water intake a little.)
  • Take a walk, take a break, ask a question in person rather than over chat or the phone. Just a couple of these per day will help significantly.

All of these require a small break in your work, and studies show that small breaks, used to recharge, can actually increase production. So be smart at work, and take your breaks.