The percentage of desk based jobs are well and truly on the rise as tech based industries increase and production jobs begin to rely less on physical labour.
But what does that mean for bodies that thrive on physical movement?
If you are a desk worker and have experienced any of the following, you are not alone:
- Neck tightness
- Headaches
- Shoulder pain
- Low back pain
- Wrist/elbow pain
Working for long periods of time at a computer, laptop or phone can lead to forward head posture; to you this may feel or look like your chin jutting out away from the body.
This puts a lot of strain on other parts of the body that try to compensate, most notably the muscles around the neck and upper shoulders, but it can extend further down the spine. Other areas that can become dysfunctional also include the jaw, ribs and shoulders as a result.
Your arm and wrist may experience repetitive strain from mouse movement.
Being in a seated position also can create an imbalance between glute and hip flexor strength.
So how can you best manage working from a desk?
- Make sure you are set up ergonomically, ensure your equipment is supportive of your body including your chair, mouse and desk. This may include but not limited to: Sit-stand desks, chairs with back, arm and neck rests, head sets if answering calls frequently.
- Try to include walking into your lunch break or other breaks frequently throughout the day
- Stretch everyday. During the day or when you get home.
- Include strength training such as pilates to your fitness regime.
- Manual therapy treatment such as Massage or Osteopathy regularly.
The Myotherapists and Osteopaths at Canterbury Health hub have experience treating and managing these common complaints. Book an appointment with the team at Canterbury Health Hub; we can help set you up ergonomically, advise on strength training and treat any issues as they arise.