Do you have headaches, stress or tension? Do these symptoms occur especially while at work or at the end of the day?
Your workstation, desk or computer environment may be the cause, or a major contributor factor to your pain and discomfort. Some of the problems your sitting posture can contribute to are headaches, neck pain, eye pain, shoulder knots & tension, back pain, wrist pain, carpal tunnel syndrome and fatigue. If you maintain a sustained posture throughout the day it can create patterns of myofascial and muscle tightens that can contribute to pain elsewhere in your body.
Sitting down all day shortens your hip flexors, pecs and suboccipital muscles and sticks your head forward, allowing these muscles to tighten over time and cause or contribute to pain and restrictions in your body.
A few things you can do to address these issues and prevent problems:
1) Take frequent stretch breaks from your work area.
- Put your hands behind your head and stretch backwards over the edge of your chair to open up your chest, front of your neck and to extend your spine backwards.
- Cross your legs, pull the top leg into your chest for a hip stretch. Then twist, towards the same side as your top leg, to look behind you. This should feel good. Repeat on the other side.
- Put your hands on your desk and arch your back like a “cat.” Then round your back the other way, stomach forward, like a “cow.” viola… desk yoga.
2) Get up and walk around the office at least once an hour. Take wellness break and go outside and get a breath of fresh air, go to the water fountain for a sip of water or “take a lap” around your office to get your blood flowing again and muscles moving.
3) Sit with your keyboard, mouse and computer monitor in front of you. You should sit with both feet on the floor, your hips slightly above your knees, your back supported, elbows at your side and hands comfortably on the keyboard. The top edge of your monitor should be the same level as your eyebrows and it should be about 18″ away from you.
4) If you wear bifocals and need to use the lower lens at your computer, it may cause you to extend your neck too far back. To reduce this, invest in a dedicated pair of glasses for when you sit at your computer.
5) If you talk or use the phone for your job holding a telephone between your head and shoulder is asking for neck and shoulder pain. Invest in or ask your employer for a “hands free” headset. This will give you the freedom to sit with good posture at your desk and easier use of both hands.
Our physical therapist at LeBauer Physical Therapy in Greensboro, NC specializes in 1-on-1 hands-on physical therapy, massage therapy and myofascial release. We will help you eliminate and control your pain and symptoms and will spend the time to teach you proper biomechanics and a home self-treatment program.
If you live in Greensboro, Winston-Salem, Hight Point, Jamestown, Kernersville, Thomasville, Asheboro or any other surrounding community please call us to schedule an appointment with our Doctor of Physical Therapy.