How your DESK JOB is affecting your Health (and what to do about it).

(Versione 🇮🇹 Italiana sotto 👇)

We, humans, are made to stand, to move.

Not to sit.

Well, not for too many hours in a row, at least.

Physiotherapy, physiotherapist, physicaltherapy, fisioterapia, benessere, the physio formula, exercise, stretch,desk job, health, salute,

Having a desk-job (or being a student), though, makes you sit for most of your day, which puts a lot of stress on your body.

In fact, when you sit for too long, it’s easy to end up assuming a “poor posture”, hunching forward and protruding neck.

As a result, you can develop pain, usually in the low back, neck, shoulders, wrist, hips and even the eyes.

Furthermore, it has been shown that inactivity can increase the risk of type 2 diabetes, cardiovascular diseases, cancer and even shorten your life!

Don’t worry, tough! I’m going to explain you what you can do to prevent those pains or make them go away if you’re already experiencing them!

The solution really comes to down to 2 elements:

1. Ergonomics.

2. Movement.

Ready? So let’s dive in!

.

1. ERGONOMICS: How to set up your Workspace the right way!

Since you are spending most of your day sitting at your desk, it is very important that you maintain a good posture while you’re working.

Here’s how to do it:

Sitting ergonomically at your desk

Chair

  1. Sit as far back as you can in your chair.
  1. Adjust the seat height in order to have your feet flat on the floor (use a footrest if your feet dangle).
  1. Make sure your hips are slightly higher than your knees.
  1. Slightly recline the back of the chair to a 100°-110° angle.
  1. Make sure your lower back is supported, (use a pillow if necessary).
  1. Adjust the armrests of your chair so you don’t feel tension in your shoulders
  1. Change position often.

Desk

8. Place the keyboard close, in front your body: your shoulders should stay relaxed, your elbows slightly open and your wrists straight.

9. Place the screen in front of you, about 50-100 cm (armlenght) from your face.

10. The top of the screen should be at eye level

.

2. MOVEMENT

It is essential that you take small breaks throughout your day.

Try to get up a few minutes every hour. You could use that small break to do the following exercise sono

Here’s some exercises you can do to counteract all those hours spent sitting: I’m going to give you both a “quick fix” and a “long term solution” to help you for good!

2a. Low Back Pain

Low back pain, back pain, mal di schiena, desk job, lavoro da ufficio, physiotherapy, physiotherapist, Fisioterapista, Fisioterapia, lombalgia, lumbar pain,

This is the most common work-related back problem.

Quick Fix:

Pelvic Tilts: as you seat on your chair at work, tilt your pelvis back and forth about 10 times every hour.

Seated Hip Stretch: place one ankle on top of the opposite knee. Then lean forwards with your trunk. You should feel a stretch at the back of your hip. Hold 30 seconds and repeat 3 times every hour.

Long-Term Solution:

– Strengthen your core to better support your back.

⁃ consider using a lumbar support pillow to help you keep a more balanced posture while sitting.

⁃ rest your feet on the floor, because if they’re not, the unsupported the weight of your legs will puts more stress on the lower back. You could use a foot stool of necessary.

2b. Neck and Shoulder Pain

Shoulder pain, neckpain, mal di collo, desk job, lavoro da ufficio, physiotherapy, physiotherapist, Fisioterapista, Fisioterapia, cervicalgia, neck pain,

If your monitor or your keyboard are placed too far away from you, this will make you protrude your head and shoulders forward, causing stress on the muscles of the upper back.

Quick Fix: 

Chin Tucks: push your head forward, then slowly pull your head back as far as possible, as to makes double chin.

You’ll feel a stretch at the base of your neck.

Repeat 10 times 3 times a day.

Neck Stretches: these will relive tension in your neck and shoulders.

Hold each one for 30 seconds and repeat on both side 3 times a day.

•Long-Term Solution:

⁃ if your monitor is to the side, place it in front of you, to avoid keeping your head turned all the time and your neck into an awkward position.

⁃ Use a chair with adjustable arm rests that allows you to take tension off the shoulders.

2c. Stiff Trunk

After you’ve been sitting for too long, chances are your trunk feels stiff, like if you were one whole block.

Here’s how you can regain some mobility back:

Quick Fix: 

Seated Roll Downs: slowly roll down with your trunk, one vertebra at the time. Relax your shoulders and arms. Do 5 every hour.

Thoracic Desk Stretch: place your elbows on the desk. Go back with your chair. Sink your chest towards the floor.

Hold 30 seconds and repeat twice.

– Thoracic Rotations: placeright hand on left knee and rotate left, as if you’re trying to look back. Hold 30 seconds and do the other side as well. Repeat twice.

•Long-Term Solution:

– keep your spine aligned: don’t hunch forward. If you need to rest, slightly recline your chair backwards.

– change position often and take small breaks every hour.

2d.Tight Hips

Sitting for long can over the time shorten your hip flexors, the muscles in front of your hips, causing discomfort.

Having tight hip flexors also can aggravate low back pain.

•Quick Fix:

Kneeling Hip flexors Stretch: place your left foot on the chair behind you and lunge forward. Kneel down, with your left knee on the floor. Pull your left heel towards your left  glute. Squeeze your glutes and rotate your pelvis bacwards. You should feel a nice stretch in front of your left thigh. Hold 30 seconds then do the other side.

Hip Flexors Stretch

Hold for 30 seconds, then switch legs.

•Long-Term Solution:

⁃ Get up from your desk regularly, every hour. You could set up an alarm on your smartphone to help you remind this.

2e.Wrist Pain

Spending hours and hours typing on your keyboard or using the mouse makes the tendons of your wrist repetitively go back and forth.

This creates friction and consequently inflammation: then, you start getting wrist pain.

Furthermore, having rounded shoulders, hunched forward can decreases the blood flow down to your hands, causing soreness or even numbness or a tingling sensation.

•Quick Fix:

Prayer stretch: Place your hands together in front of your chest, Keep your palms together and your elbows out, lower your hands until you feel a stretch in your wrists. Hold for 30 seconds.

Wrist Desk Stretch: place your hands on the desk, with palms facing down. Slowly lean forwards with your body and press down.you should feel a stretch in your wrist.

Then, turn your hands upwards with fingers pointed at you and to the same.

Hold 30 seconds and repeat twice.

Wrist Circles: extend your arms out and draws circles with your wrists. Do 10 circles clockwise, then the opposite direction.

•Long-Term Solution:

– Keep your wrists horizontally, using a wrist resting device if needed.

– Take occasional breaks.

2f. Eye Strain

Staring at your computer for many hours, especially if the monitor is too far away or too close, can cause eye fatigue and, in turn, headache.

•Quick Fix:

– Every 30 minutes, look at something in the distance for 30 seconds

–move your eyes up and down, then left and right, then diagonally, then in circles.

•Long-Term Solution:

⁃ place your computer monitor 50-100 cm (20-40 inches, armlength) away from your face so it’s not too close or too far from you.

⁃ Keep the top of the monitor at eye level.

.

To conclude, I created for you a FREE downloadable PDF, with a plan to help you easily include in you working hours the exercises I’ve shown you in this series!

.

🔹Simply subscribe by clicking on this link

🔹What are you waiting for?

Go get it! IT’S FREE!!! 🤩🙌

PS. If you experience any problem collecting your FREEBIE, don’t hesitate to DM me your email and I’ll gladly help you out! 😉

I hope this helps you!

.

I think you could also be interested in reading this post: Is your “Posture” in check?

.

Any questions? Comment below!

.

If you found this useful, please click like below and share it with someone you know might benefit from this too! #SharingIsCaring

.

I will wait for you on Facebook and Instagram!

.

Also, don’t forget to subscribe to my newsletter to receive great tips straight in your inbox!

.

Elisabetta Brigo

Physiotherapist

The Physio Formula



————————————————————————

🇮🇹🇮🇹🇮🇹⠀

Hai un lavoro da ufficio? 📚💻

. ⠀

Se la tua risposta è sì, allora sai che avere un lavoro da ufficio (o essere uno studente), ti fa sedere per gran parte della giornata.

Questo non è ideale, perché sedere per molte ore di seguito pone molto stress al tuo corpo.

.

In effetti, quando ti siedi troppo a lungo, è facile finire per assumere una “postura povera“, piegandosi in avanti e sporgendo il collo .

.

Di conseguenza, è possibile sviluppare dolore.

.

Inoltre, è stato dimostrato che l’inattività può aumentare il rischio di diabete di tipo 2, malattie cardiovascolari, cancro e persino abbreviare la vita! ⠀

.

Non preoccuparti, però! ⠀

Nei prossimi giorni ti spiegherò cosa puoi fare per evitare che ciò accada o ridurre il dolore se lo stai già sperimentando! ⠀

.

La soluzione si riassume in due cose:

1. Ergonomia.

2. Movimento. ⠀

.

Pronto?

Iniziamo!

1. ERGONOMIA

Se lavori alla scrivania (o sei uno studente), sai bene che trascorri la maggior parte della tua giornata seduto.

Pertanto, è molto importante che tu mantenga una buona postura mentre lavori (o studi).

.

📚 Ecco 10 consigli su come puoi farlo:

.

1. Siediti il più indietro possibile sulla sedia.

2. Regola l’altezza della sedia in modo da avere i piedi appoggiati sul pavimento (utilizza un poggiapiedi se i tuoi piedi ciondolano).

3. Assicurati che le anche siano leggermente più alte delle ginocchia.

4. Inclina leggermente indietro lo schienale della sedia a circa di 100 ° -110 °.

5. Assicurati che la zona lombare della schiena sia supportata (usa un cuscino se necessario).

6. Regola i braccioli della sedia in modo da non avvertire tensione alle spalle.

7. Posiziona la tastiera vicino, davanti al tuo corpo: le spalle devono rimanere rilassate, i gomiti leggermente aperti e i polsi diritti.

8. Posiziona lo schermo di fronte a te, a circa 50-100 cm (lunghezza del braccio) dal tuo viso.

9. La parte superiore dello schermo dovrebbe essere all’altezza dei tuoi occhi

10. Cambia posizione spesso!

Per concludere, ho creato per te un PDF scaricabile GRATUITAMENTE, con un piano che ti aiuta a includere facilmente nei tuoi orari di lavoro gli esercizi che ti ho mostrato in questa serie!

.

🔹Ti basta inserire la tua email cliccando: https://the-physio-formula.teachable.com/p/3-minutes-work-break-exercise-cheatsheet

.

🔹Che cosa aspetti?

Vai a prenderlo! È GRATIS!!! 🤩🙌

Spero che questo ti aiuti!

Domande? Scrivilo nei commenti qui sotto!

.

Se l’hai trovato utile, fai clic su like in basso e condividilo con qualcuno che conosci che potrebbe essere interessato a questo articolo! #SharingIsCaring

.

Ti aspetto su Facebook e Instagram!!

.

E, non dimenticarti di iscriverti alla mia newsletter per ricevere ottimi consigli direttamente nella tua casella di posta!

Alla prossima!

Elisabetta Brigo

Fisioterapista

The Physio Formula

.⠀

Categories Blog, Posture / PosturaTags , , , , , , , , , , , , ,
%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close