Many individuals spend prolonged hours at work, often leading to stiffness and discomfort. In this blog post, we’ll explore five practical tips from a physical therapy standpoint to help manage stiffness while working and promote a healthier, more comfortable work routine.
- Take A Standing Break: Sitting for extended periods can contribute to stiffness and musculoskeletal issues. Set a timer to remind yourself to stand up, stretch, and move around every 30 minutes. Incorporating short standing breaks not only alleviates stiffness but also improves circulation and reduces the risk of developing chronic conditions associated with prolonged sitting.
- Stretch Throughout The Day: Simple stretches can work wonders in combating stiffness. Incorporate quick stretching routines into your daily schedule, focusing on areas prone to tension, such as the neck, shoulders, and lower back. These short breaks can enhance flexibility, relieve muscle tightness, and boost overall comfort during work hours.
- Use Lumbar Support: Maintaining proper spinal posture is crucial for preventing stiffness and discomfort. Invest in a chair with good lumbar support or use additional support tools like lumbar rolls or cushions. This helps maintain the natural curvature of the spine, reducing strain on the lower back and promoting a more ergonomic sitting posture.
- Optimize Work Set-Up: Evaluate your workspace to ensure it promotes good posture and minimizes strain. Adjust the height of your chair and desk to align with your body. Position your computer monitor at eye level to reduce neck strain, and use ergonomic accessories like a keyboard and mouse to minimize the risk of repetitive stress injuries. An ergonomic work environment can significantly contribute to stiffness prevention.
- Be Mindful Of Posture: Maintaining proper posture throughout the day is essential for preventing stiffness and musculoskeletal issues. Sit with your feet flat on the floor, shoulders relaxed, and avoid rounding forward excessively. Be conscious of your body positioning while typing, using the mouse, or engaging in any work-related tasks. Regularly check and adjust your posture to prevent the development of stiffness and discomfort.
Incorporating these five tips into your daily work routine can make a significant difference in managing stiffness and promoting overall well-being. Remember that small adjustments, like taking standing breaks, incorporating stretches, using lumbar support, optimizing your work set-up, and being mindful of posture, can collectively contribute to a more comfortable and health-conscious work environment. If you struggle with persistent daily pain or discomfort, physical therapy can help you to better manage this. Call Respire Physical Therapy at 703-671-1871 or click here to schedule an initial evaluation and get a comprehensive approach to improving your symptoms from one of our skilled physical therapists.
Tags: movement is medicine, choosept, joint stiffness, arlingtonva, alexandriava, Physical Therapy, fallschurchva, Respire Physical Therapy, ptworks, physical therapist, pain free living, health and wellness, working from home healthy tips, healthy tips
