The human body is designed to move, and yet, there’s a good chance that you are sitting down right now as you read this. Nod your head if you are. If you are one of the many working professionals that have a desk job, you’re no stranger to the aches and pains that come with remaining seated all day long. If you aren’t proactive about correcting posture flaws that lead to injury, that ache that seems minor today could worsen to be a musculoskeletal disorder in the future. We’re here to help with the following signs and solutions!
Sign #1 – Lower Back Pain
Are you slouching forward right now? If so, your spine is out of alignment. Lower back pain proves to be the most common work-related back concern. Poor posture could be to blame for your pain. Solution: For some relief you should sit upright, rest your feet flat on the floor, tilt your hips up and rock your pelvis back and forth while seated in your chair. It is also wise to invest in an ergonomic chair that minimizes strain to your ligaments.
Sign #2 – Wrist Strain
Spend all day at a keyboard writing back-to-back reports? You could be exhausting the tendons in your wrists with overuse. Strains and aches in your wrists can also be a result of poor posture, which decreases the blood flow to your hands. Solution: Perform a stretch where you place your fingertips/palms together (pointing upward) with your hands in front of your chest. Keep your palms together and rotate your elbows outward, lowering your hands until you feel a good stretch in your wrists. Hold for 5 seconds, repeat throughout the day as needed.
Sign #3 – Neck and Shoulder Pain
In a perfect world we would all be able to move our necks and shoulders with ease, but that just isn’t reality for some people – especially those who have their computers positioned too far away on their desk. This kind of pain is difficult to ignore and can rapidly affect our mood and productivity. Solution: Place your computer monitor directly in front of you and stretch your neck and shoulders frequently. Face forward, tilt your right ear down towards your shoulder and let the weight of your left arm hang naturally to deepen the stretch. Hold for 20 seconds to a minute and repeat on the opposite side. For a strained neck, try to keep your spine straight and push your head/chin forward as far as possible and then slowly pull away in the opposite direction.
Sign #4 – Eye Strain
Whether you spend all day staring at your computer screen, mobile device or television – this kind of exposure can fatigue the eyes and cause uncomfortable strain. Solution: Reduce glare with a filter for your monitor and make a point to focus on an object off into the distance for 20 seconds every half hour or so. Dry eyes? Oh yeah – don’t forget to blink!
Sign #5 – Tight Hips
When you spend more time sitting bent in one place than you do actively moving around, it can contribute to tight hip flexors that cause both hip pain and lower back soreness. Solution: Stand up from your desk chair every 20 to 30 minutes to stretch out or take a little walk. A great stretch to loosen tight hip flexors involves getting into a proposal-style stance (kneeling on one knee, opposite knee bent at a 90-degree angle) and shifting your pelvis forward while tucking your butt under. Hold for 30 seconds, repeat on the opposite side.
Need Help Moving Around? Book a Free Strategy Session with Red Run Fitness! At Red Run Fitness, our goal is help you avoid these common aches and pains through corrective exercise classes then progress into functional movements that will improve daily life.
Click here to book your FREE strategy session and workout today or call us at 443-334-5724 for more information on how we can help you get moving.