Tips for preventing desk related body pain

Do you work on a computer at a desk all day? Many office workers have a variety of aches and pains that stem from them sitting at a desk all day. Whether its neck pain, back pain or carpal tunnel, Kinesiologists at Fleming Fitness can help you get back to feeling your best.

The following are a few tips to help you prevent body pain from sitting at your desk all day:

Plant your feet

As tempting as it might be to cross your legs while sitting at your desk, planting your feet on the ground allows proper alignment from your ankles and hips to your back. This can help prevent tension that could develop in unwanted places.

Keep your head up

It’s important to make sure your monitor is directly in front of your face so that you don’t strain your neck to look down or up. Sitting up tall with your shoulders back will help engage the muscles in your back, which can help reduce strain through your neck.

Get a lumbar roll

If your desk chair is not ergonomic you can add a lumbar roll to support your lower back. This can help put your spine in an ideal alignment so that your muscles aren’t working too hard to keep you in position. If you can’t get a lumbar roll, a towel or blanket rolled up can work as well. Simply place it behind the small of your low back to feel more support and comfortable in your chair.

Take walking/standing breaks

To ensure your back doesn’t get too stiff, it is key to get up from your desk every hour for a quick walk around the office. You can set a timer to remind you to get up, or every time your cell phone rings take the call standing up. Setting a timer can help you from getting stuck on a task that can have you sitting for hours.

Get an ergonomic assessment

Having a professional look at your desk setup is the best way to prevent injuries at the workplace. The can assess the height of your computer screen, how your wrists sit on your keyboard and the angle of your hips in your chair. With this information, they can make recommendations on how to make you the most comfortable throughout your work day.

Don’t have the opportunity to have an ergonomic assessment and are experiencing body pain from sitting at a desk? An Ottawa or Kingston kinesiologist from Fleming Fitness can help you! We can provide you with a functional assessment and make suggestions and recommendations that can help you get back to a pain free life.

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