If you're like most people, you undoubtedly spend a significant portion of your day at a desk. Because of your sedentary habit, you're more likely to spend time in improper posture, which can cause pain and discomfort.
The average Americans have 12 hours of a day seated, with the majority of those hours spent at work. Sitting for long periods of time has been related to a number of health problems, including an increased risk of diabetes and heart disease, even in persons who exercise regularly.
Your neck and back ache could be the result of all that sitting. Although sitting at a desk cannot be avoided by most of people, there are strategies to alleviate pain at work. You may need to consult a spine surgeon if the condition is too worse.
Maintain a decent posture
Put the feet on the floor flat and the back flush against the chair when seated at your desk. Your ears should be directly above your shoulders, and the head must be in a neutral position.
Adjust the height of your monitor and the location of your keyboard
Place your computer display in front of you, with the screen's center level with the nose. With monitor set too low, your head will be angled downward, putting more strain on your neck. If possible, use a second monitor if you work on a laptop.
Think about how you set up your desk
Standing for long periods of time at work can help relieve back and neck pain. Workers who shifted to a standing desk experienced a 54% reduction in pain, according to studies. There are technologies to help convert a desk into a sit-stand version and you can stand whenever needed.
Alter Your Seating
Consider replacing your chair with one that is more ergonomically suitable if you want to sit at work. Kneeling chairs are designed to force you to sit up straight, eliminating slouching that can cause back pain.
Respond to Emails on Your Computer
Text neck is a painful that occurs by looking down to the phone screen too much. To lessen neck pain, use the computer to reply emails and use social media.
Walk around
Muscle tension can be avoided by walking for 45 minutes to an hour every 45 minutes to an hour. This reduces the amount of stress exerted on specific muscle groups while also increasing blood supply to the areas that require it. 6
Stretching
Inactivity-related stiffness and soreness can be alleviated with simple stretches. Bend down and touch the toes - it will stretch your hamstrings, which relieves lower-back tension. Moving your head up-down and side-by-side will relive neck pain.
See us at Neuroscience Specialists for spine surgeons in OKC.
**Disclaimer- Information presented here is not intended to be qualified medical advice. Nothing expressed herein creates a doctor-patient relationship.