Many people realize that sitting quietly at a desk for hours on end is not great for their posture, flexibility or mobility. But they may not have a choice—their jobs require hours in front of a computer or in an office chair. Fortunately, there are many things you can do to alleviate the problems that result from this inactivity. Most of them don’t even cost anything.
1. Optimize Your Posture: It can be hard for you to tell if your posture is poor while at your desk. Have someone take a picture of you while you’re doing your normal activities (in other words, don’t pose for the picture!). Is your head forward? Are you slumping? Over time, poor posture harms your skeletal and muscular structure as well as internal organs.
To correct your posture, make your workstation as ergonomic as possible:
- Raise your monitor so the center of the screen is at eye level.
- Adjust your chair so your feet are flat on the floor, with your knees at a 90-degree angle. Short people may need a box or book under their feet.
- Support a natural curve in your low back with a lumbar pillow or an ergonomic chair.
2. Move Your Body on a Regular Schedule: Schedule breaks to move, using apps or smartphones. Every 20 minutes, stand up or stretch for 20 seconds. Every hour, take a longer walk, even if it’s just around the office.
You can also try seated stretches or chair yoga. Shoulder rolls, neck tilts, and wrist stretches are simple yet effective ways to combat muscle tension.
3. Strengthen Important Muscle Groups: Sedentary jobs weaken postural muscles, especially in the abdomen and upper back. Adding strength training to your weekly routine can help rebalance your body. Focus on:
- Exercises that strengthen your core like bridges and planks
- Strengthen glutes and open up hips with squats and lunges
- Improvement of back and shoulder strength using resistance bands or light weights
Even 10 to 15 minutes of focused exercises every day can reverse damage from time spent at your desk.
4. Protect Against Repetitive Strain: Constant keyboard and mouse use can cause repetitive strain injuries in the wrists, hands, and forearms. To reduce your risk, position your keyboard and mouse so your wrists remain straight. Tools that help are ergonomic keyboards, wrist supports or adjustable keyboard trays.
Listen to your body. Tingling, numbness, or pain in your hands, elbows or shoulders are signs that you need to adjust your workspace.
5. Adopt a Regular Stretching Routine: Daily stretching helps you restore flexibility and reduce tension. Focus on:
- Hip flexor stretches
- Hamstring stretches
- Chest and shoulder openers
- Gentle spinal twists
Foam rollers and massage tools can also help release tightened tissues and improve circulation.
Rebound Physical Therapy Can Help You Stay Limber and Fit
A little attention to your flexibility and strength can pay very big dividends. Set an example for your co-workers and show them that it’s possible to stay fit while working a desk job and you’ll feel the benefits yourself! You may even find yourself being more active and feeling better at all hours of the day. For expert help improving limberness and achieving pain-free activity, even if you must spend your days in front of a computer, contact Rebound Physical Therapy!
