"We all know that prolonged sitting has negative implications for our health. However, for many, long hours in front of a computer are inevitable. At Zenith, we commonly see patients with sedentary jobs coming in with a variety of resultant musculoskeletal problems including:
Low back pain and stiffness
Mid back pain and stiffness
Hip pain and stiffness
Tight/painful neck and shoulders
Although common, sitting related pain and stiffness doesn"t have to be inevitable! Here are a handful of things you can start doing today to combat office job related aches and pains.
Optimize Your Workstation
Take a look at your work set up. Do you find yourself hunching down to look at your screen or lifting your shoulders up towards your ears when using your keyboard? If so, it's time to adjust your setup. This may entail raising your monitor so that your eyes are level with the top third of the screen, or getting a detached keyboard so that your wrists sit in a neutral position and your elbows are bent at a comfortable 90 degrees.
Vary Your Position Throughout the Day
Try a sit to stand desk, so that you can switch between sitting and standing throughout the day. This setup does not have to be a fancy one, you can use a counter and some textbooks to optimize your screen height and overall setup.
Set yourself reminders or phone timers to move every 30-60 minutes. It is easy to get engrossed in work tasks. Taking the time to move intermittently will not only positively impact your productivity, but your body will thank you."