In the digital age, the prevalence of desk jobs has become the norm, and with it comes a set of challenges for our musculoskeletal health. Folks that have prolonged hours of sitting are almost like the endurance athletes of the office; being stationary can lead to aches, pains, and discomfort. Although being at either our sitting or standing desks can be a necessary part of our lives, it doesn’t have to mean a sedentary lifestyle. We’ve got you covered. In this blog post, we present the ultimate Desk Job Survival Guide, offering practical tips and exercises to combat musculoskeletal issues, improve ergonomics, and promote overall well-being for desk-bound endurance athletes!
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Understanding the Challenges:
1. The Toll of Prolonged Sitting:
When we are sitting, we are in a flexed hip position. If our knees end up a little higher than our hip joints, gravity takes over and can lead to the spine naturally curving in such a way where we slump. The ability to move the spine and hips in this way is not inherently bad, it’s just that over longer durations, it can over-stretch the musculature at the back of the body and lead to weakness. Did you know that when muscles are put on tension, or stretched for too long they are inhibited? Which basically means that it is harder for them to activate against gravity or the force of the all-too-familiar “slump”. This prolonged tension leads to reduced blood flow, and the nerves that branch from our neck and back into our shoulders, trunk, and legs LOVE oxygen-rich blood. Nerves get extra sensitive when they lack oxygen, so they communicate this by aching and prompting us to MOVE! So when you start to get a it achey in the shoulders, neck, back or hips, listen to the wisdom of your body… Motion is Lotion as they say!
2. Ergonomics 101: Setting Up Your Workspace:
Easy hacks to optimize your workspace ergonomics. The right chair is only one part of creating a good workstation setup. Other elements include your desk, computer, monitors, mouse, keyboard, lighting, headset and footrest. Try to use a separate monitor, keyboard and mouse. This will help your posture and visual comfort. Ideally, set up your monitor distance at about an arm’s length from where you’re sitting. Adjust the distance depending on the size of the monitor screen and what’s comfortable for your eyes.
If you use two or more monitors equally throughout the day make sure the monitors are both at the same level and position yourself so you don’t have to twist your neck and spine, with your keyboard at equal distance to both screens. Put your keyboard and mouse on a flat surface, directly in front of you about 10-15cms from the edge of the desk, and keep your mouse next to and parallel to the keyboard as much as possible. This will reduce both neck and shoulder discomfort. After adjusting your chair so your knees are either level or just a little below hip joint height you may use a footrest if your feet can’t comfortably sit flat on the floor. Re-check your hip and knee heights with the foot rest as it should be stable and large enough to comfortably rest both feet and sloped for ankle comfort.
3. Sit-Stand Desk Solutions:
Most workplaces now have the option for a sit-stand desk. Using a sit/stand desk is a simple way to change postures when you’re doing computer work. Getting out of your chair and moving regularly is important to avoid aches and pains and to improve your health and wellbeing. You could put a timer on so that you change it up each hour, or when you have your coffee or bathroom breaks. Getting up, moving and changing positions increases the circulatory pump, pumping oxygenated blood through your body and revitalising neuromuscular systems. It also changes the pressure on the diaphragm so that you can breathe more deeply and efficiently, vital for reducing mental and physical fatigue. These desk solutions encourage regular breaks and can remind us to incorporate micro- movements like stretching or walking around the office to combat the negative effects of prolonged sitting.
4. Supportive Seating:
Whether you sit or stand, an adjustable seat is vital. When sitting, aim to adjust your chair so your knees are either level or just a little below hip joint height. This will facilitate a slight forward tilt of your pelvis and encourage a more neutral lower back curve (lumbar lordosis). Most ergonomic chairs also have a slight lumbar support to assist in reducing lower back pain. What we often forget however is that the lumbar spine is the foundation for the thoracic and cervical spinal levels. If you’re slumping in your lower back then it’s likely that you are increasing your upper back curve, rounding your shoulders and your head is sitting forward of your trunk. Try adjusting the hip, pelvis and lower back components of your sitting posture and see how that helps to take the load off your upper back, neck and shoulders.
Exercises for Office Workers:
1. Neck Stretches and Exercises:
Simple neck stretches and exercises can be done discreetly at your desk to relieve tension and improve neck flexibility, prevent stiffness, and promote relaxation. Why not start with some shoulder rolls; lift your shoulders up and down, forward and back, and link those motions up into a roll or circular motion to increase circulation and reduce muscle fatigue. Another option instead of pulling your head over to one side with your hand, is to try placing your hands on your head, tuck your chin slightly inwards towards your throat and “grow tall” through the top of your head up into your hands. This increases spinal length and takes pressure off the discs, deloading the muscles that connect your neck and your shoulders. In this same position you could do a super easy spinal twist 5x in each direction.
Embarking on the journey to better musculoskeletal health in a desk job doesn’t have to be daunting. By implementing ergonomic principles, incorporating targeted exercises, and cultivating healthy moving habits, office “athletes” can greatly improve their workspaces. Stay tuned for our next instalment: Chair Yoga with Chanthalah – The Desk Job Survival Guide is your roadmap to a pain-free and energised workday.
Here’s to better ergonomics, healthier habits, and a thriving work life!
