🤬😧Is the pain you feel sitting at your desk worse than stepping on a Lego? 🤬😧

🤬😧Is the pain you feel sitting at your desk worse than stepping on a Lego? 🤬😧
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😧Asa Doctor of Physical Therapy, most of the people that I have the privilege of helping, have boatloads of back and neck pain and headaches. This pain sends millions of Americans to health care providers. This pain shows up as migraines, tension headaches, disc disease, arthritis, herniated and bulging discs, muscle strains, and more. Many professionals spend 6+ plus hours per day sitting behind a desk that has not been fitted for their body. You know what it feels like to put your size 8 foot in a size 6 shoe. That is worse than stepping on a Lego 🤬. It is so important to have a properly fitted chair and desk and a properly positioned keyboard, monitor, and mouse. If you sit your size large body in a size smedium chair and desk 6+ hours a day the result can be pain that is worse than stepping on a Lego🤬.
😧Here are some tips to help alleviate discomfort:

1. Maintain Proper Posture

·        Head and Neck: Keep your head aligned with your spine, avoiding forward slouching or tilting. Your screen should beat eye level.

·        Back Support: Ensure your chair supports your lower back. If necessary, use a lumbar support cushion.

·        Feet Position: Keep your feet flat on the floor or use a footrest. Avoid crossing your legs.

·        Knees and Hips: Your knees should be at a90-degree angle, and your hips should be level with or slightly higher than your knees.

2. Ergonomic Desk Setup

·        Chair: Use a chair with adjustable height, armrests, and back support. Sit with your back fully against the chair.

·        Monitor: Position your monitor so the top of the screen is at or slightly below eye level. It should be about 20-30 inches away from your eyes.

·        Keyboard and Mouse: Keep your keyboard and mouse close so your arms are bent at a 90-degree angle when typing.

3. Take Regular Breaks

·        Stretch: Get up and stretch every 30-60 minutes. Focus on stretching your neck, shoulders, back, and legs.

·        Walk: Walk around to promote blood circulation and relieve stiffness.

·        Eye Breaks: Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eyestrain.

4. Exercises and Stretches

·        Neck Stretches: Gently tilt your head side to side and forward and backward to stretch the neck muscles.

·        Shoulder Rolls: Roll your shoulders backward and forward to release tension.

·        Back Stretch: Do seated or standing backstretches, such as twisting your torso to each side.

·        Core Strengthening: Strengthen your core muscles with exercises like planks to support better posture.

5. Adjust Your Sitting Habits

·        Sit-Stand Desks: If possible, alternate between sitting and standing throughout the day using a sit-stand desk.

·        Active Sitting: Use an exercise ball or a wobble cushion for short periods to engage your core and improve balance.

😧Guess who provides ergonomic workstation and desk station assessments on-site? Yoga Therapy Bar. I invite you to email me at www.yogatherapybar.com. #allthingswellness #corporatewellness #deskpain #workplaceergonomics #workstation #yogatherapybar

Your Master Corporate Wellness Designer,

Dr. Nekita

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