There you are, back in familiar surroundings, gripping your coffee cup, your one life raft in an ocean of desks and paperwork. The work year is back in full swing and you have resolved to be a better you thanks to your 2019 mood board. Of course, at the top of your list (as with many of us) is to be more active, along with eat healthier and save more money. While these are great goals to have, and this may just be the chiropractor and occupational therapist in us talking but, have you considered your spine health in 2019? No? How odd!
But in all seriousness, it’s time to start considering your office behaviours and how they may be the culprit behind those niggling headaches or constant back pain.
Back to your office desk after the Christmas and New Year 2019 break? Here are some NY resolutions for your spine!
There you are, back in familiar surroundings, gripping your coffee cup, your one life raft in an ocean of desks and paperwork. The work year is back in full swing and you have resolved to be a better you thanks to your 2019 mood board. Of course, at the top of your list (as with many of us) is to be more active, along with eat healthier and save more money. While these are great goals to have, and this may just be the chiropractor in us talking but, have you considered your spine health in 2019? No? How odd!
Below are some achievable NY resolutions for your spine in 2019.
Office Stretches to help with back and neck pain.
Staring at a computer screen for hours on end without break isn’t good for anyone! Stretching out stiff muscles can help to boost your circulation. As well as having many health benefits, breaking to stretch a few times a day at the office can help to increase productivity and brain functionality. We give you permission to use that line on your boss if they ask what you are doing mid-stretch!
Here are some easy stretches to try in your office.
Neck rolls. Slowly roll your head from side to side.
Shoulder rolls. Raise both shoulders up to your ears and then slowly roll them backward.
Chest and shoulder stretch. Reach your arms behind you and clasp your hands together. Lift your arms slightly until you feel a slight stretch in your chest and shoulders.
Leg stretch. Stand in front of your chair and place one leg on the seat (straight). Lean forward and try to touch your toes.
Wrist stretch. Stand up and place your hands on your desk so that your wrists are facing away from you.
Neck stretch. Seated in your chair, have one hand holding onto the side of the chair. Begin with your head facing forward and turn it 45 degrees away from the hand holding the side of the chair. Angle your head down so your chin is closer to your chest. With your free hand, gently place it on the back of your head and apply pressure to feel the stretch in the base of the neck and top of the opposite shoulder. Repeat on both sides.
Office ergonomics in 2019
Understanding the importance of your desk set up is crucial to avoiding back pain and muscle strain. This is one NY resolution that you can tick off in a matter of a day! Satisfaction guaranteed!!
Office ergonomics can help to reduce potential discomfort that arises from poor posture sitting at a desk. Most of us sit at our desk for 8 hours a day so comfort is key to productivity!! Correct posture will also help to avoid ongoing pain that can lead to musculoskeletal disorders.
Check out the diagram below for correct workplace ergonomics. Have you seen our specific workplace ergonomics check list? Click here to check it out! https://www.langerhealth.com.au/exercise/ergonomics/
Other office resolutions in 2019!
There are other simple ways to improve your spinal health in the office, starting with getting up and walking around every 30 minutes. A short lap around the office or to get a glass of water is the perfect break from your computer screen and it’s also the perfect segue into our next point…
Stay hydrated at the office! Dehydration can lead to both physical and mental problems such as headaches and reduced productivity. Staying hydrated also helps to reduce office fatigue! Aim for 2.5L of water a day.
Finally, get out and about on your lunch break! Are there any exercise classes to join or can you take a short walk to a local café? Any form of physical activity to break up the work day is a step in the right direction, literally!!
For more information on your spine health or to book an appointment at your Wembley Chiropractic and Soft Tissue Therapy Clinic give us a call on 08 9382 3466!