You may think that if you work at a desk, whether at home or in the office, you can’t be injured on the job. However, repetitive stress injuries are real and can be debilitating for desk workers.
Taking simple steps to get up, stretch, and exercise during the day (when possible) can be the key to getting the most from your sedentary but stable work environment.
How to prevent injuries at your desk
Repetitive stress injuries aren’t the only concern for people who spend all day in largely one position. Injuries and pain can arise from chronic tension in the major muscle groups of your body, namely the back and shoulders for office workers.
To get the most from your injury prevention routine as a desk worker, consider changing your posture for at least 5 minutes each hour. Research has shown that prolonged sitting is more likely to cause problems than if you sit for moderate periods of time with breaks in between.
If you’re unable to leave your desk each hour or so, there are a few stretches you can do to help loosen up tight muscles and keep your blood moving.
Shoulder rolls
Many people “carry” the stress of their day in their shoulders. It’s a subtle but dramatic effect when you finally finish working and relax, finding your shoulders sinking down and a wave of relief washing over you.
You can experience this relief more throughout the day by taking a few minutes to do shoulder rolls, alternating between tight shrugs and rolling them forward and back.
Arm circles
Similar to shoulder rolls, arm circles can help relieve tension in your shoulders and wrists, as well as improve circulation to your hands. Simply hold your arms out to both sides in a T pose and make small (or large) circles in the air with your arms, keeping your elbows straight. Avoid making these motions too aggressively, as you can hurt your shoulders by accident.
Neck flexing
Your neck bears the weight of your head and the tension of keeping it still as you work at a screen all day. Take some time several times per day to look elsewhere, turning your head from side to side, closing your eyes or focusing on objects far away, and flexing your neck and shoulders. Neck tension leads to headaches on a daily basis and can cause highly disruptive chronic pain if not taken care of.
Back stretches
Chances are your desk chair isn’t custom-fit to provide the exact support your spine needs throughout the whole day of sitting. Maintain flexibility by doing gentle back stretches like torso twists or back arches. These can be done in your chair or when you stand up to take a break. Make sure to do back stretches carefully and take note of sharp or sudden pain as you do them.
Hamstring stretches
Your legs are among the worst sufferers of stiffness after hours of sitting, even if your upper body is perfectly supported. Prevent pins and needles and other symptoms by pulling your knees up to your chest for a minute or two every so often. Standing and walking around is even better if you can get away from the desk.
Get your posture right with Continuum Wellness
A lot of us enjoy the convenience of working from home or the peace of mind knowing we don’t have to do the manual labor that was the bulk of our early career. But desk work and prolonged sitting can have their own toll on our bodies that can lead to chronic pain and a lower quality of life.
For more personalized advice about how to be safe and effective no matter what your day job is, don’t hesitate to reach out to our Apache Junction physical therapists by calling our clinic or requesting an appointment online today.
