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Stuck At Work


​Does your Back get Stuck at Work?

​(& How to Fix It!)
GOOD DESK POSTURE

Problems can arise in the Upper, Lower Back & Neck – anywhere the vertebrae can be pinched or compressed.
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  • Keep laid back – Make sure you lean back in the seat, since slumping or hunching will only increase pressure on your spinal discs and contribute to back pain. The best thing you can do is sit upright and lean back slightly.
  • Yielding to the curves – Your back has natural curves and it’s your job to support them. Use a rolled up shirt or a small pillow to place between your lower back curve and the seat. This will help offer additional support to your back.
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KEEP MOVING
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So your spine is less likely to lock in one position and pressure your spinal nerves.
  • Engage your core muscles – It’s not hard, all you have to do is tighten up your abs by attempting to draw your belly button into your spine. Contract your abdominal muscles and hold it for five seconds, then release. Repeat around 20 times.
  • Shoulder contractions – Sit as straight as you can and engage that core! Then stick your chest out as you pull your shoulder blades together. Hold that squeeze for five seconds, and then repeat 20 times. This exercise can help with your posture all the time! ​​​

​HOW TO PREVENT SITTING DISEASE
  • Stand during phone calls or even lunch. You burn 30 percent more calories when standing.
  • Ping yourself — set your watch or alarm to remind you to stand up, stretch and take a short walk for a few minutes every hour.
  • Add a 15-minute walk to your morning, lunch break and nighttime routine.
  • Standing or kneeling desk or sit on a large exercise ball which helps you with core strength and posture.
  • Chair Squats – stand straight with knees bent and hands on hips. Lower your body as if you were sitting down in a chair but stop before your bottom touches the chair.
  • Position body – in an “ergonomic” position with hands and wrists resting on desk, computer screen at eye-level, keeping your shoulders and arms from tensing up.
COMMON AILMENTS FROM POOR POSTURE:
  • Headache
  • Sinus pressure
  • Neck pain or neck ache
  • Tingling in the arm, fingers or leg
  • Frozen shoulder/loss of function in the shoulder
  • Tightness in trapezius area
  • Dizziness
  • Fatigue
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