In this blog, we are going to discuss some more tips on how to prevent desk work from hurting your back and core (Part 1). This is a two part blog. If you haven't read part 1 of this blog, you can read it here.
Consider using an Adjustable Standing Desk:
Alternating between sitting and standing can help reduce spinal pain associated with prolonged static postures. Standing desks allow you to move more freely and shift your position, which relieves pressure on the back. If a full-standing desk is too costly, consider using a tabletop riser that lets you adjust the height of your workspace. Try to change your position every 30-60 minutes, whether standing or sitting, to avoid prolonged pressure on your spine. Watch this video to Are adjustable standing desks good for you?
Incorporate Deep Breathing and Relaxation Techniques:
Stress can exacerbate muscle tension, especially in your neck and shoulders. Incorporate deep breathing or short meditation breaks into your day. Focus on breathing deeply into your belly, which helps to engage your core and release tension throughout the body.
Schedule Standing and Walking Breaks:
Set a timer or use an app to remind you to stand up and walk around every 30 minutes. Even a quick lap around your workspace or a few minutes of stretching can help reduce stiffness, improve circulation, and refresh your mind and body. Regular movement breaks are essential for maintaining your overall physical and mental well-being.
Use a Posture Corrector:
Consider using a posture corrector as it provides gentle support to keep your shoulders back and aligned, which can help train you to maintain good posture without too much conscious effort.
Incorporate Desk-Based Exercises:
Taking a break for a few minutes every hour to stretch and activate your muscles can make a world of difference. Simple desk exercises such as seated torso twists, neck stretches, and shoulder rolls help alleviate tension and strengthen your core. These can be done in as little as 1-3 minutes, providing quick relief without disrupting your workflow. Consistent micro-breaks help combat stiffness and strengthen muscles, making it easier to sustain a healthy posture throughout the day. HERE is a free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain". These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home.
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