Do you know how many hours you spend working or studying at a desk in a day, week, month, or year? For most people, it calculates to an increasingly high amount of time. This can have a significant impact on your body as well as your mind. That is why we have put together information and advice to help improve your posture, reduce tension, and increase your productivity while sitting at a desk.
Posture
Posture is one of the most important and easiest ways to help reduce pain in your neck & back while sitting at a desk. You can improve your posture by ensuring both feet are placed flat on the ground and that your back is straight. Try not to let your head and shoulders slouch forward as this can increase the compressive forces on your neck joints and increase muscle tension which can lead to neck pain, headaches, and shoulder weakness. Instead, imagine you have a hook attached to your sternum (chest bone) and it is pulling your chest up and out. This carriage also allows for greater oxygenation into your lungs which is important for healthy brain function.
Stretching & breaks
It is important to keep moving while sitting at a desk. Standing up & changing your posture at least once an hour is an excellent way to reset your body and increase important blood flow to the brain. Taking a break to go for a walk and get a breath of fresh air is encouraged but not always possible when working in an office environment. Here are three easy and discrete stretches that can be performed from a seated position.
1. First position yourself with both feet on the floor & arms by your sides with palms facing forward. Ensure that your chest is positioned up & out (as explained above) while you hold this position and focus on your breathwork for 30 seconds.
2. To stretch muscles more specifically in the neck you can modify this stretch. Sit on the palm of one hand & use the opposite to apply gentle downward pressure bringing your ear to your shoulder. you should feel a light pressure on the side of your neck on the opposite side.
3. Another good stretch can be achieved by changing the position of your neck by pointing your nose to your armpit while still applying a light downward pressure with your hand. This time you should feel the stretch more at the back of your neck.
Remember to hold these stretches for approximately 30 seconds and repeat on both sides.
Ergonomics
A good office chair and a properly adjusted computer monitor are essential when working or studying. Sitting in bed or on the couch while working can have a negative impact on your body by increasing pain and stiffness in joints and muscles. Instead, sit on an ergonomic chair that supports your pelvis and lumbar spine. You can also use a lumbar support cushion in conjunction to increase comfort.
Another crucial factor to consider is the position of your computer screen. Constantly looking down or straining your neck can result in tension and headaches. Make sure your monitor is properly set at eye level by adjusting the height or by using a stand. Sit-to-stand desks are also becoming exceedingly popular and are a fantastic way to adjust the height of your workstation and help with being sedentary.
Eat healthily and stay hydrated
A healthy and nutritious diet improves mental health, enhances concertation and memory, and can help improve performance. Try to avoid fast food options and sugary drinks and instead incorporate more whole foods containing protein and antioxidants. Look for snacks containing seeds, nuts, berries, and even dark chocolate to promote healthy brain function. It is equally important to drink plenty of water. Dehydration can impair cognitive skills and your ability to reach maximum performance. Coffee can also be helpful when studying and working but keep in mind too much caffeine can have side effects.
See a chiropractor
At David Wright Chiropractic treatment aims to improve communication between your brain and body by removing bodily inferences such as pain, stiffness, and weakness. This can lead to improved function, increased focus, and better-quality sleep. Allowing you to invest more energy into the task ahead whether that be at a desk or not. A can identify problematic areas and gentle targeted adjustments are then to correct them.