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Think your boss is the biggest pain in the neck? Think again!
According to recent estimates, over 50% of people who work at a computer suffer neck and upper back pain. The scenario is a common one: you arrive at work feeling well, but as the day goes on that feeling quickly disappears. Your neck and shoulders start to stiffen and that familiar ache sets in to your shoulders. By lunch you’re in a bad mood and by the end of the day you’re mentally and physically exhausted. Those grand ideas of going to the gym after work are out the window, and all you want to do is take some aspirin and go to bed.
If not properly addressed, neck and shoulder pain can become chronic and lead to a number of other, more serious conditions such as headaches or numbness and tingling in the arms or hands. For these individuals, a few sessions of Active Release Technique or a similar soft tissue therapy can often provide significant relief. But don’t wait for your condition to become chronic.
By following these 5 simple suggestions, your neck and back will be feeling better before you know it.
1. Stretch at your desk
Take a minute or two once an hour to do some light neck stretching. Sitting up straight in your chair, turn your head 45 degrees to the left. Now tuck your head down in the direction you’re looking. Repeat again while looking to the center and looking to the right. You should feel a stretch in the neck and shoulder, and some relief before you go back to work.
2. Get up once an hour to clear your head
Maintaining proper posture while using your computer is not an easy task. You try to sit up straight, but as you become more involved in your work, your shoulders start to slump and your head drifts closer to your monitor. This (poor) posture puts a great deal of stress on your neck and shoulders. By getting up once an hour for a quick stretch, you can clear your head and reset your posture.
3. Don’t forget to breathe
It’s a fact, poor posture and rounded shoulders result in shallow breathing. Shallow breathing means your body doesn’t get enough oxygen and holds onto too much carbon dioxide. This can result in dizziness, headaches, low energy, muscle fatigue and stiffness. Be aware of your breathing. Every time you think of it, take 5 or 6 slow, deep breaths where you really expand your lungs. It’s a simple thing, but can go a long way in improving your mood and energy level.
4. Snack at your desk
This one is almost as easy as remembering to breathe. Research shows that the simple act of chewing can have a positive effect on mood altering hormones. Cortisol, a hormone that makes us feel stressed out, is actually reduced by chewing. So keep some carrots or celery at your desk and snack away – your co-workers will thank you. If you can’t eat at your desk, consider some sugar-free chewing gum.
5. Perform an ergonomic assessment of your work station
An ergonomic assessment can help improve posture at your workstation while minimizing neck and shoulder fatigue. Your company may provide this service for you (if you ask), but if not you’ll have to take matters into your own hands. Positioning your monitor at eye level, having a good lumbar support for your chair, resting your arms on your desk while typing, keeping your elbows close to your sides, and sitting up straight can significantly reduce the amount of stress on your neck and shoulders.
If you’re at the point where nothing seems to help, consider seeing your chiropractor. Soft tissue therapies like Active Release Technique that can help eliminate neck and shoulder pain, headaches, and muscle fatigue, and have you feeling like your old self in no time.
Twitter: musicianmakers7
Another option is to walk around. But you’re supposed to be working right?
Here’s an idea. Blame it on a bad bladder and that you have to go to the washroom often. Worked for me at my old job
Leslie Edwards recently posted..The Basics On How To Make Electronic Music: Drum Loops