Desk job syndrome: Simple movements to stay pain-free while building your business
As a busy professional woman, you’ve probably noticed that sitting at a desk all day brings its own set of challenges related to physical well-being.
For one thing, it’s definitely more challenging to stay in shape when you’re sitting so much. The only muscles that get a real workout are your finger muscles from tapping the keyboard. The other end of the stick is the common physical ailments that creep up: back pain, neck pain, shoulder pain, stiffness everywhere and a whole host of other symptoms.
Commonly referred to as “desk job syndrome,” this situation is a real thing, brought on by long hours sitting at a desk. You might be making big strides at work, but in order to stay productive in the long term, it’s not only essential to keep your mind sharp, but your body healthy.
Thankfully, there are proven ways to combat desk job syndrome, and they don’t require taking time off work, changing your career path or expensive gym memberships.
The toll that desk job syndrome takes on your body
As humans, our bodies aren’t designed to sit in one position for long hours at a time — not to mention eight uninterrupted hours. The posture of sitting tightens hip flexors, weakens the gluteal muscles of the buttocks, creates stiffness in the spine and pressure points on the neck and shoulders, as a professional chiropractor can attest to.
And that’s just to start with. If your posture isn’t ideal or your ergonomic setup is poor, you can end up bent over and in pain as if you’re decades older than you really are.
Stretches to add in your workday
Every 30 to 45 minutes, make a point of stretching. Stand and reach your head over your arms with your fingers laced together. Taking a big breath, reach upward. You’ll feel your spine elongating. Bend slightly to the right and then to the left at the waist, dipping your head down to the side in each direction.
For shoulder tension, shoulder rolls (forward and backward) help relax those upper traps that carry the weight of your to-do list. A simple seated spinal twist — placing one hand on the back of your chair and rotating gently — can also undo hours of stillness.
Don’t forget the wrists. If you’re typing nonstop, hold your arm out, palm facing the ceiling, and gently pull your fingers down with your other hand. Hold for 20 seconds, then reverse.
Note that stretches shouldn’t feel painful. Only stretch to the point where it feels good. If you have discomfort, stop. Over time, you might feel like that stopping point is further away as your body becomes more flexible.
Small movements that add up
Incorporating small movements into your day can really make a difference. Low-effort movements can help ease the stiffness that can come about from sitting all day at a desk, too. Take your shoes off and stretch and wiggle your toes like a ballerina. Flex your ankles forward and backward and feel the stretch in your calf muscles.
Do leg raises under your desk while you’re working. When you’re on the phone, stand up and walk around your office. On the way back from meetings in the conference room, take the long way back to your desk. Fold your fingers together and flex them repeatedly.
Anything you can do in the way of short bursts of movement will help relieve strain and keep circulation going in your body.
Complete the setup with ergonomics
Ergonomics is the applied science of human interactions with items they use. In the office environment, ergonomics has come to be closely associated with setting up chairs and screens so they don’t cause discomfort or ailments for the user.
Don’t forget that ergonomics is completely personalized. This is important especially if you “inherited” your setup from a previous worker. Their chair, desk arrangement, height of their monitors — all were customized to their body, not yours.
You need to set up everything in your office to suit yourself. The monitor should be set at a height that doesn’t require you to bend your neck up or down. The height of the desk and chair should be such that your shoulders aren’t higher or lower than natural when your arms are outstretched to type. The chair height should enable you to form a nearly perfect 90-degree angle with your knees, with feet/shoes flat on the floor.
If you’re dealing with discomfort from sitting at a desk all day, use these tips to change the trajectory of your health. Investing in your comfort today can help you avoid bigger setbacks tomorrow.
AUTHOR BIO: Dr. Lloyd Fielder, Chiropractor, brings to Evolve Chiropractic more than 20 years of experience in chiropractic care, acupuncture and holistic wellness. His expertise in hormone balance, nutrition and lifestyle support empowers individuals to enhance their overall quality of life. Dr. Fielder owned and operated his own practice in the northwest suburbs of Chicago after graduating until he sold it in 2007.
