Coronavirus restrictions have led to a massive shift to workplace arrangements for most Australians. While working from home is a dream for some, being away from the comfort of an ‘Ergonomically-correct’ desk setup at work can cause a lot of physical discomfort.
With more and more people working from their couches and beds not really designed to maintain a good posture, majority of them are experiencing pain in their necks, shoulders and across their backs.
And, the biggest culprit is a ‘Pokey Chin’ or a ‘Forward Head’ posture. As the muscles are held taught for prolonged periods of time, they increase tension and stiffness which can develop myofascial trigger points and even cause tension headaches.
What should I do to avoid muscle pain?
Firstly, find an area in your home that is dedicated entirely to work and avoid working from your couch, bed or kitchen table if possible.
It is worth investing in a good chair that can support your neck and spine correctly. The desk should be adjusted in a way which is both practical as well as comfortable. A stack of books under your laptop is a good way to make sure that the screen is in level with your eyes.
Your work area should be spacious enough so that you can use the mouse without having to reach for it. Furthermore, place your keyboard in front of you which will help support your wrists while typing.
Our bodies are not designed to withstand prolonged periods of sitting therefore, it is crucial to move regularly and avoid sitting constantly for longer periods of time.
Below are three stretching exercises targeting upper and lower body muscles to help reduce muscle stiffness and most of them can easily be done at your desk.
Although, stretches are not a substitute for actual exercise, they can be extremely helpful in relieving stiffness and pain associalted with prolonged sitting.
- Shoulder rolls: Sit upright with your arms by your sides and rotate both shoulders forwards and backwards first in small circles and once comfortable try big circles while breathing in through your nose and out through your mouth. Do 2 sets of 10 reps two to three times per day.
- Neck lateral stretch: Gently bring your head to one side as if trying to touch your ear to the shoulder and hold the position for atleast 5- 10 seconds before bringing back to neutral and then repeat on the other side. You can also progress by brining your hand to the top of your head and gently applying a light pressure with your fingertips
- Seated glute stretch: Sit on the chair and bring one ankle up to the other knee. Lean forward while keeping your spine straight. Hold for 15 -20 seconds and repeat on the opposite side.
All exercises should be pain free and must be performed in a controlled manner. If you have any questions or would like further information on the topic feel free to get in touch with one of our Physiotherapist’s at [email protected] or call us at 03 9716 2250.