Approximately 86 percent of Americans work in desk jobs. On average, these people spend about 11 hours of their day sitting. Such a widespread practice may seem harmless, but this is far from true. People who spend this much time sitting are at an increased risk for an incredible number of serious health conditions. At the very least, you’re likely to have to pay a visit to your local physical therapist to correct back, shoulder or neck pain. It is unreasonable to tell so many hard workers to leave their jobs in favor of a more active occupation, so what are people to do? The best solution is to make your desk job a little less sedentary.
Good posture
When you’ve spent the last six hours sitting, it can be a struggle to avoid slouching. You’re tired, your body is tired, and slouching feels comfortable. The problem with this though, is that the relief is temporary and can cause you future pain. Good posture encourages your muscles to engage and puts the least strain on your body. Your back should be straight, your feet should be flat on the floor, and your shoulders should be relaxed. Make sure your thighs, forearms, and wrists are parallel to the ground. Your head should be up and facing straight ahead. If your chair doesn’t have good lumbar support, place a rolled up towel or a pillow behind your back. With these tips, you’ll find you have less pain at the end of the day or week.
Exercise
Even though you need to sit to work, you shouldn’t remain stationary all day. Find every excuse you can to get up and move around.
- Instead of emailing or calling, walk to coworkers’ offices.
- Take standing and stretching breaks. Stretch out your back, your neck, and your shoulders.
- Walk up and down the stairs for a few minutes.
- Take a run or walk during your lunch break.
- Practice sitting exercises like marching in place or kicking out your legs.
- Fidget and move around in your seat.
Life Fitness Physical Therapy
If inactivity in the workplace has left you dealing with back, shoulder, or neck pain, Life Fitness can help. We’ll advise you on safe workplace practices and help strengthen your problem areas to relieve pain.
Schedule an appointment with Life Fitness Physical Therapy to start taking steps to a healthier life. Call 410-368-1026 or click here to schedule an appointment. You can also follow our Facebook, Twitter, Linkedin, and Google+ accounts to keep up with us.
