As the workforce shifts from factories to desk jobs, the incidences of low back, neck and shoulder pain are on the rise. Computers are taking a larger role in our work lives and we are forcing our bodies into positions and postures they were not made for. Our bodies were made to move! The incidences of repetitive strain injuries such as tendonitis and carpal tunnel syndrome are also dramatically on the rise as we increase our time tapping at keyboards and clicking on the mouse.
When our muscles contract, they assist the flow of lymphatic fluid and blood throughout the body. While sitting in a sedentary position at a desk, the blood in our extremities pools and we develop discomfort such as swelling or coldness in our hands, feet and ankles due to lack of circulation.
When you hunch forward your body isn’t properly aligned. Sitting at a desk and computer for long periods of time causes our postural muscles to shorten and become tight from overuse such as our shoulder muscles, pectorals and hip flexors. Meanwhile, our gluteal muscles, low and mid back muscles become weak. Overuse of our forearms, wrists and hands from typing on a keyboard causes the inflammatory discomfort of tingling, weakness and pain. This is a very common cause of carpal tunnel syndrome and tendonitis. Slouching or misalignment at a computer causes some muscles to work incredibly hard, while some get weaker.
Here are some helpful tips designed for those stuck at a computer and desk all day:
Support your back: Sit at the back of the chair with your back resting on the backrest. The backrest should fit in the natural curve of your back.
Take breaks: Taking breaks every 20 minutes to walk around and get the blood and lymph flowing will help your muscles from tensing up and your feet and ankles from swelling. Try to do some stretches with your breaks. Breaks also help take the tension off your eyes from staring at the computer monitor all day.
Exercise Regularly: Work on your core muscles such as your abdominals and low back muscles so they are strong enough to support a proper upright posture. Exercise the muscles that will be inactive all day in a chair such as your gluteals.
Headset: If you are on the phone a lot, do not hold it between your ear and shoulder leaving your hands free. Get a headset so your head is in the upright proper position.
Keyboard and mouse position: Have your keyboard and mouse all at the same level, slightly below elbow level. Do not rest your wrists on any supports; rather hold your wrists up so they are straight. Putting the keyboard at a negative angle so that your wrists are in a natural position is helpful too.
Monitor position: Have your monitor lowered so that you are not craning your neck looking up at it constantly.
Avoid reaching: Have everything set up around you so that you are not constantly reaching for anything. This may cause an overuse strain.
Regular massage: Receive regular massage therapy treatment in order to rid your body of accumulated muscular stress and tension on overworked and inflamed muscles, as well as restoring the lymphatic flow and circulation.
Disclaimer: The information above is intended for informational purposes only and is not meant to diagnose or treat a health condition. Always consult with your health care provider if this is suitable for you.
