Many people who spend long hours at a desk will usually experience some level of discomfort or pain. Sitting for extended periods in an uncomfortable chair or working with an improper desk setup can disrupt muscle alignment, leading to pain and stiffness. Fortunately, incorporating simple stretches and exercises into your daily routine can alleviate body aches and help prevent long-term pain.
At Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington, we help our patients deal with these problems through physiotherapy and focused exercises. If you’re experiencing discomfort due to long hours of sitting down, there are numerous stretches and exercises that could improve your posture and lessen your pain. Continue reading this blog to find out more.
The Impact of Poor Posture on Your Body
If you maintain a bad position for an extended period, it can disrupt your body’s normal movement. If you lean back, slump down, or thrust your head forward when at your work desk, it puts pressure on your muscles and joints, resulting in discomfort and pain. For instance, if you constantly bend over your computer, your neck, upper back, and shoulder muscles may tense. At the same time, chest muscles might become tighter. This imbalance can cause long-term pain and reduced mobility. It could also compress nerves, leading to pins and needles into your arms and hands.
How to Improve Posture
To prevent pain from prolonged sitting, it is important to improve your posture. Luckily, there are numerous tactics you can use to protect your body when working at a desk:
- Create An Ergonomic Workplace
A properly organized workplace is very important for maintaining good posture. Check that your chair supports your lower back, your feet are placed flat on the floor, and the computer monitor is at the same level as your eyes. Your keyboard must be placed so that your elbows make a 90-degree angle while your wrists remain straight and relaxed.
- Take Frequent Breaks
Staying in one position for a long time can cause your muscles to tighten. You should take small breaks every 30 or 60 minutes where you stand, stretch, and move around. Doing this helps decrease muscle stiffness and pain.
- Choose A Good Sitting Position
When you sit at your desk, hold your back upright and relax your shoulders. Do not bend or lean forward. If needed, use a cushion for lumbar support to maintain the natural curve of your lower back.
- Do Desk Exercises
Small movements and stretching can significantly decrease aches and enhance your sitting position.
Desk Exercises to Reduce Soreness
Adding frequent stretches and workouts to your daily routine can assist in lessening muscle tightness and enhancing blood flow. Here are some exercises you could experiment with at your workspace:
- Neck Stretch: Sit up straight in your chair. Carefully move your head to one side, trying to get your ear as near as you can to the shoulder without lifting it. Hold the stretch for 15-30 seconds, then repeat on the other side.
- Shoulder Shrugs: Sit or stand up straight. Slowly lift your shoulders toward your ears, hold for a few seconds, then relax. Repeat 10 times to release tension in the shoulders.
- Upper Back Stretch: Sit up straight and extend both arms in front of you. Clasp your hands together and push your arms forward, rounding your upper back. Hold the stretch for 15-30 seconds, feeling the stretch between your shoulder blades.
- Seated Leg Extensions: While you are sitting, make one leg straight and keep it forward towards you for 10 seconds, then put it back down. Do this exercise again with the other leg.
- Wrist and Forearm Stretch: Extend one arm in front of you with your palm facing down. With your other hand, pull back the fingers towards your body to stretch the forearm and wrist. Hold for 15-30 seconds, then switch sides.
Do you have bad posture or feel pain from sitting at your desk? Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington can help you. Our physiotherapists give thorough assessments and create custom treatment plans to manage your unique needs. Physiotherapists also provide ergonomic advice, postural supports, and educate patients on maintaining good posture in daily activities such as sitting at your desk.
Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington are committed to helping you achieve your best health and performance. It doesn’t matter if you’re an athlete, a person who only exercises on weekends, or someone who sits for many hours behind the desk—we are here for everyone. Contact us for more information today.
For more info, contact Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington at 905-849-4576.
We are located less than 10 min from Sheridan College Oakville and 4 min West of Canlan Ice Sports.
The Burlington physio clinic is located only 2 min south of IKEA Burlington and 6 min north of Burlington Golf & Country Club, on Plains Rd East.
