How to Stay Energized and Reduce Back Pain in the Office
Office workers spend on average 1700 hours in front of a computer screen, which also means that they probably sit a chair for that long as well.
Sitting in a static position all day or not sitting in a chair ergonomically to support your body, can cause back pain or worsen an already existing condition.
We’ve come up with 5 tips to help reduce back pain and keep you feeling great and energized throughout the day:
1) Make sure your desk is set up ergonomically –
Generally you should be sitting as close to your desk as possible, with you arms at 90 degrees or less. Your feet should comfortably reach and rest on the floor, and there should be about two inches of space under your thighs behind your knees, so that your circulation isn’t cut off. Your eyes should rest in the top ten percent of your screen so that you don’t need to arch your neck to look up. Good lumbar support is also important so that you can sit back into your chair and not have to hunch over your keyboard. Your lower back should be slightly arched.
2) Take Regular Breaks and Stretch During the Day –
Do shoulder rolls, stretch your neck by tilting your head and trying to place each ear on its respective shoulder. Release tension in your lower back by doing a forward fold while sitting in your chair. Get out of your chair at least every hour to stretch your legs and relieve tension on your muscles that are working so hard while you sit.
3) Eat Healthy Snacks and Meals
Try avoiding the vending machine that tends to be packed with snacks that are highly processed and full of salt and sugar. Prepare and take to work some celery or apples with peanut butter, some cheese and crackers or hummus and cut up veggies. Get creative with your snacks and meals so you don’t bored and reach for the first thing you can find. Doing stretches and following our other tips will also help you feel more energized, so that you don’t want a quick hit of sugar or caffeine to keep you alert.
4) Make exercise a priority
Keeping your body is great shape will help it be able to sit for the long hours in your chair. Exercise doesn’t have to be complicated or even long. Going for a 20 - 30 minute walk most days of the week will help you notice a difference in how you feel. Try something new – ever wanted to try yoga, or dance, swimming or tennis? Moving your body can be fun, and will set you up for more flexibility, and less pain throughout your day.
5) Get a Massage
Massage is a great way to unwind and release tension in muscles that a needed to be able to do our jobs. There are many different types of massage to choose from – Swedish, Deep Tissue and Chair Massage are some examples. We offer corporate chair massage and bring everything to your office, so that you can take a break, unwind and then get right back to work.
We hope these tips will start to help you ease any back pain you might have and get you feeling better and more energized during the work day.
If you like to inquire as to our corporate chair massage services and how we can help you and your office, please see our packages here.