For those with an office job, it can be easy to become so focused and engrossed in computer work that hours pass without getting up to take a break. If you are one of the many Americans who work at a desk, you may have noticed this has an impact on your body.
How Office Jobs Affect Health
When we sit, our bodies tend to fall forward and adapt to this position over time, leading to shortened muscles in the front of your body and lengthened and weakened muscles in the back. As our bodies gradually become more and more slouched forward, it becomes increasingly difficult to maintain a neutral and efficient posture. This is due to the pull-forward from tight muscles and fatigue from posture muscles.
The imbalance inevitably results in more stress on parts of our bodies, usually presenting as pain. Discomfort in the lower back, neck, and shoulder are all common side effects of poor posture.
Staying Active at Work
Spending hours at a desk or in front of a computer is a necessity for many people in order to do their jobs. Lifestyle changes such as incorporating more movement into your workday can help minimize the negative effects desk jobs have on your body. Take advantage of every opportunity there is for a computer break, like conference calls, to do exercises that promote strength and reverse postural changes on our bodies.
At-Work Exercises
To minimize the physiological changes and maximize efficiency, do specific exercises that counter the flexed sitting posture. For example, choose movements that stretch muscles in the front of your body that tend to get tight, especially pecs and hip flexors, and wake up other body parts like the mid and lower traps and rhomboids.
One of my favorite exercises to perform during the workday addresses various muscle imbalances from poor posture all at once:
In general, any exercise that opens the front of the chest and hips and engages and strengthens the muscles of the core and back will help combat muscle imbalances that occur from prolonged sitting.
If you’re experiencing pain at work, talk to your physical therapist to help determine the cause and solution. Your local SetPT can help you find ways to stay active and healthy at your desk job- contact us today to get started on improving your lifestyle!
