Tips, Tricks & Stretches for the Desk Worker.

Sep 29

Dr. Robin Armstrong | Chiropractor

If you work at a computer for work or school, you know too well that it can often lead to aches and pains in the back of the neck, and the upper back, and maybe can even lead to headaches in the back of the skull.

We have created some tips and tricks to help alleviate some pain in those areas and to help stay out of pain:

A/ Establish your home base position

The most important thing to remember is you can and should change positions but we need to have a home base that you return to. First, you want to think about rolling the shoulders back and down. This opens up the chest and helps eliminate that slouching posture. Keeping that chest open helps to also keep the head over the shoulder in a nice neutral position.

Next, think about your low back and if it is supported by your chair do you need maybe a rolled-up towel or a little cushion in the curve of your back to give it that extra support?

Throughout the day as you move around and change positions just return to that home base and go through the checklist. Shoulders back, head over shoulders, low back support.

B/ Schedule breaks

If you're sitting for long periods of time throughout the day, then you want to make sure you are getting up at least one time an hour. If you're in a situation where you're in a little bit of pain, you have an acute episode, then you might be moving closer to every 20 minutes.You can set an alarm on your phone to remind you, or there are even apps on your computer that will pop up and remind you to move around. Now, ideally, you're getting up walking to get a glass of water, or maybe talking to a colleague but if you can't get up and walk around, then even just standing up and stretching will help create some relief in your back and neck.

C/ Sprinkle in movement

Maybe you can do a short stretching routine at your desk or even in between meetings. Could you be taking that zoom meeting, standing up? Could you meet with that colleague and go for a walk? How can you bring movement into your day and decrease the amount of time that you're sitting at your desk?

If you're not able to leave your desk, even just standing, stretching, or just doing a little bit of movement beside your desk can be helpful.

Here is 5 movements or stretches you can do on your next work break:

Shoulder Rolls: Start by simply dropping the shoulders back and down and then moving them in a circle. This serves as a reset for your posture and to get the blood flowing to the shoulder muscles that tend to shrug up as we're working. Doing that about five times in each direction will be helpful for your next movement break.
Bruger or posture break: First, tuck your chin down and send your chin straight back. This lengthens the back of the skull and stretches those headache muscles. Then, you are going to open your palms, squeeze the shoulder blades together. You will want to hold this position for about 10 seconds and then relax and repeat that three times.
Standing Stretch: You will want to stand up and stretch your arms overhead and lengthen all the muscles that were shortened from sitting. You will want to do this a few times and hold for just a few seconds.
March in place: Just by lifting one foot off the ground and then the other repeatedly you are increasing blood flow to the legs loosening up the low back muscles. Do this for about 20 to 30 seconds.
Mini lunge: Start by stepping one foot in front of the other, maybe about two feet out, then bend both knees, and tuck the tailbone under until you feel an opening in the front of the leg that is further back. Hold this for about 30 seconds. If you want, you can raise one arm overhead to help lengthen through the front of the hip flexors, and then repeat that on the other side

Remember if you're sitting for work or for school, you need to be getting up and moving around at least once an hour. If you have any questions about any of the exercises please feel free to reach out and ask. We're always happy to help.