Good habits for desk workers

woman stretching at desk

Office workers are often sat at their desks for more than 8 hours a day, which can impact on their body’s fitness and overall health due to lack of exercise and bad posture. Trying to stay fit and healthy whilst having a desk job can be quite challenging but with the help of good desk habits and stretches to ease your muscles, you can keep your body in good shape even though you maybe desk bound.

Physio Answers treat many people that suffer with Repetitive Strain Injury (RSI) and also back and neck pain. Being aware of your posture and your working environment can help reduce symptoms and keep you fit and healthy whilst at work.

Here are some points that you may find useful if you have an office based job.

Move around

We all get engrossed in what we are doing but keeping your back in one position for a prolonged period of time can cause back problems. Try and leave your desk for a couple of minutes every half an hour and move around the office. This will not only help to keep the blood flowing around your muscles but will also give your eyes a break from the computer screen. Eating your lunch away from your desk and maybe going to find a colleague rather than sending an email are also great ways to get you up and about.

Desk set up review

How your desk is positioned and ensuring your equipment is set up specifically for you will help to alleviate strains and stresses. Your screen, your mouse, your keyboard and your chair should all be personally set up for you. If you are unsure about the correct measurements for placing equipment and heights of chairs and desks, seek advice from a recommended Occupational Therapist.

Chair

Having a good office chair will help support your back and keep you in the correct position. Ergonomic chairs can be adjusted to suit your body proportions and will help reduce aggravation to the spine. There are also alternative options to office chairs that some people find suit them better, such as gym balls and kneeling chairs.

Stretches

Stretching certain parts of your body throughout the day will help to ensure that muscles are kept relaxed and will relieve any tension build up. From neck rolls to leg stretches you can keep supple and relaxed even whilst you are at work using simple stretches.

Water and diet

Water is a great way to ensure that you keep your body hydrated. Using a small bottle or glass will also help ensure you get up and move about to refill your water. Having a healthy balanced diet will help you to concentrate even in the most boring of meetings.

 

 

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