The Office: Ergonomics And The Desk Jockey Lifestyle

​In our last ‘The Office’ post we gave some tips on how to set up your workstation.  We hope these tips were helpful and your workstation is now a comfortable space, letting you get your work done without the frustration of pain getting in the way of your next project.
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Now that your workstation is set up for success, we wanted to give you some additional tips that will help you stop any nagging aches and pains from returning. 

Tip #1:  The best posture is the next posture
Our bodies do not like to stay I the same position for too long.  Make sure to change your position or posture frequently.  It’s ok to slouch or sit straight upright, but just don’t stay in that position for too long.
(You may have read our previous blog post with this same title.  We recommend if you haven’t that you take the time to read it for better understanding of what we mean by the ‘next posture is the best posture’).

Tip #2:  Take frequent breaks
Every 5-10 minutes change your position in your chair, perform a chair stretch and take a deep breath, or stand up for 30 seconds.
Every 30-60 minutes (or more frequently, if able) stand up and walk around.
Every 1-2 hours stand up and perform several desk stretches.

Tip #3:  Use your eyes

1. Take a break to look away from your computer.  Look 20 feet or further for 20 seconds.
2. Roll your eyes – look up as far as you can then roll your eyes all the way around one direction then reverse.  keep the eyes at the end of their motion.  This should feel like a workout for your eyes.

Tip #4: Breathe and Ease
Every 15 minutes take in a deep breath, hold it for5-10 seconds, and on the exhale relax any tense muscles. Repeat 3 times.

Tip #5: Get outside
Nature reduces stress.  Instead of eating lunch in the cafeteria or breakroom go outside.  Enjoy the fresh air and sunshine.  If you wear contacts/glasses try taking them out so your eyes get natural light.

Tip #6:  Exercise
Go for a walk when you are on your break or ride your bike to work.  Exercise is a stress reliever and pain reducer.

Tip #7: Eat healthy
A diet that causes inflammation can make your aches and pains worse.  It is worth finding a professional who can help you with the best dietary choices for your body’s unique needs.
 
We spend most of our life at work and that time should be purposeful and meaningful.  Work can easily become a drag when we are in pain and it’s easy to lose sight of the purpose of our work.  Don’t let pain get in the way of an enjoyable career! If you are still having pain give us a call to talk with one of our physical therapists.  We can help you find a way to get rid of your pain and get you back to enjoying you’re your career.

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