How to stay healthy at your desk
This week the daily mail reported that three in four office workers blame desk for sickness: badly set up desks and chairs cost companies 7bn each year. Rather than sitting in silence or popping pain killers to ease headaches or back pain, here are my top 7 tips for staying healthy while working at your desk.
- Sit up straight. As you read this post, if you’re not running to an appointment or standing, how are you sitting? Really take notice of how you are sitting and poised. Are you legs crossed? Is your back hunched over as you read this? Or are you sitting up straight? If you are sitting ensure that you are sitting up straight, not slouched, with your head directly over your torso and your feet on the ground, using a foot rest if necessary.
- User a wrist support. Repeatedly bending your wrists up and down (extension and flexion) compresses structures inside the carpal tunnel in the wrist. This can cause pain and lead to injuries like carpal tunnel syndrome. Place the heel of your palm on a wrists pad to minimise wrist pain.
- Use a headset. If you spend a lot of time on the phone user a head set rather to avoid holding the phone to your ear by raising your shoulder which may cause neck & shoulder pain.
- Don’t bang the keyboard instead use a light touch. Try to use the minimum amount of force necessary to depress the keys. The tendons from your fingers connect near your elbow, so striking the keys too hard can lead to problems you might not associate with your keyboard-for example, pain and inflammation in your elbows (Epicondylitis).
- Look straight ahead. Maintaining proper eye level with your computer monitor is essential. This helps you avoid straining your back, neck, shoulders, and arms. In addition, proper eye level reduces unnecessary eye strain. To accomplish this sit in your office chair and stare straight ahead. You should be looking directly at the center of your monitor. If you are not looking at the center of the screen adjust the monitor until you have the correct measurement and use a monitor riser where necessary.
- Save your work, save your shoulders. Working as a massage therapist who specialise in Acupressure Neck & Shoulder massage withing an office environment, I know muscular tension in shoulders causing neck and shoulder pain is a common problem. To minimise the build up of muscular tension in your shoulders, every time your save your work or send an email simply circle your shoulder three times clockwise and then three times anti-clockwise.
- Book a massage. If you are feeling the stain and pain for working long hours at your desk then book a massage which are highly effective at relieving neck pain, shoulder pain, back pain and tension headaches.
Joanne Mullins of Vitality Therapy offers Vitality Breaks – Acupressure Neck & Shoulder massage within a corporate environment allowing individuals to get well and stay well.
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References Dynamic Greens 2017 World Lifestyle Foraged Foodie March 3, 2016 Dr. Axe February 10, 2014What is the difference between sports and deep tissue massage?
Deep tissue is a very descriptive name and is self-explanatory. The confusion comes when it is compared to sports massage. The big difference is the focus. Sports massage is dedicated to
- improving sports performance
- prevention of and treating sports injuries
- You work out religiously, but aren't as relgious about stretching
- You cycle or run to work and don't think to stretch
- You play sports but don't cross train so have specific trouble spots
- Your performance (in a particular sport) has dropped
- You have a history of injuries and want to reduce the likely hood of further injuries
- You work at a computer all day and your neck, shoulders & back are chronically sore
- You are so tense your back feels like concrete
- You have tired achy legs
- You are in pain
- You are stiff (or are unable to move your neck/arm/leg freely)
- You are stressed or anxious
- You have a knot or a muscle spasm
