The nine to five grind can play havoc with our joints. Studies have shown that sitting for extended periods of time can be as dangerous to our bodies as smoking, so it’s no surprise that over 45% of people who work in an office suffer from neck and back pain. Here are a few ways you can prevent back and neck pain at your desk job.
Change Your Chair
Your chair can play a huge role in your spinal health. A chair that has little-to-no lumbar support can be detrimental to your health. A chair that has support from the lower back is essential, as they prevent back strain. A good office chair should also be adjustable, as no single person is the same height, so if your chair is making you struggle to see the screen, you need something new. A swivel base is also a great addition to any office chair, as it prevents arm fatigue. You can find the perfect office chair for you at MyDeal.
Get Up And Walk Around
Every forty-five minutes, you should get up and walk around. Even if you just go to fill up your water bottle or head to the toilet, you should make an effort to get out of your seat every now and then. Getting blood flow into your body again is essential for avoiding muscle strain and prevent further pain.
Brad Stocks from Strong & Lean Australia shares his insights. “There is a lot you can do to help alleviate this that can take as little as 5 minutes. I would definitely make stretching your upper trapezius, scalenes, sternocleidomastoid and levator scapulae muscles a priority. Like multiple times a day priority. Then after you have stretched these muscles you can also do this very simple strengthening exercise.
1. Standing or sitting, start with your head and shoulders in a relaxed position
2. Place your tongue on the roof of your mouth and keep it there.
3. Keep your eyes looking straight ahead as you tuck your chin in as far as
you comfortably can while gently pulling your shoulder blades back and
4. Hold this position then slowly relax and repeat
Do sets of 10 throughout the day as needed. This exercise elongates the back of the neck to offload the cervical nerves but also strengthens the anterior neck muscles which are key stabilizers of the spine. Simple, kind of weird looking, but effective!” Find out more about Strong & Lean by following them on Facebook and Instagram.
Rest Your Eyes
Baxter Blue shares their advice for keeping your eyes relaxed, even if you’re looking at a screen for most of the day. “Most of us spend the majority of our waking hours staring at digital screens, whether it's the computer at work, mobile phone, iPad, PlayStation… or just relaxing the old fashioned way in front of TV. All this screen time can be hard on your eyes and can lead to eyestrain and neck pain.” Find out more about Baxter Blue by following them on Facebook and Instagram.
Take Your Wallet Out Of Your Back Pocket
If your wallet looks anything George Costanza's, you’re in for some back trouble. Sitting on a wallet, overflowing or not, can play some serious havoc on your lower back. Creating an asymmetrical balance for your pelvis, you end up distorting your hips, causing pain in your lower back. So, when you sit down, take your wallet out of your pocket first.
Get A Better Mattress
It’s not just at the office where you should be taking care of your spinal health. You can contribute to better posture by adding a memory foam mattress topper from MyDeal to your current bedding. Designed to align with your spine, they can help alleviate any pain from your lower back and neck, helping you wake up on the right side of the bed in the morning.