Desk Work and Your Body
We’ve all felt it. A stiff neck after hours of staring at a screen. A tightness across the shoulders after sitting at the computer too long. A headache from straining our eyes. Sitting most of the day is the reality of many office jobs, and often tension and pain becomes a reality as well. But there is good news! There are many little things you can change in your routine that will add up to major relief for your body.
One major culprit of the pain is poor posture while working. Desks come in a standard height, as do computer screens and keyboards. Contorting your body to fit the desk, chair, screen, and keyboard throws your body out of its natural alignment. The first tweak to consider is your workspace. How can it be more ergonomic?
Ideally, your knees and elbows should be bent at 90-degree angles when you are sitting and typing. Check the height of your chair and the distance from your chair to your keyboard. Adjust your chair first and then make other adjustments as needed. You might need to raise your keyboard using a stand or lower it by using a tray beneath your desk. If your knees aren’t at the right angle, find a stool to prop your feet on under your desk. Also pay attention to your screen height. Raise or lower it so you can comfortably read the screen without craning your neck or straining your eyes. You can buy an adjustable monitor riser, or you can get creative with other items you already have to raise the height of your monitor.
Another tweak to your routine is simply taking movement breaks during the day. This is important both for your body to stretch (and get some movement in for your general health) and for your eyes to take a break. Try taking a break at the top or bottom of every hour or take a moment to stand and stretch as you switch between tasks. Ask your co-worker that question in person instead of via email, walk around your building, or raise your heart rate a little by taking the stairs. Do some stretches where you feel the most tension, often between your shoulders and your lower back.
Even with the most ergonomic setup and routine movement breaks, you may find yourself aching at different points in the day or at the end of the week. Getting regular massages can certainly help. Not only will they feel wonderful and relaxing in the moment, but massage is an important tool to stretch and lengthen your muscles, which helps undo much of the damage that poor posture causes. You will see improvement in your pain and in your stress levels and general outlook on your day.
While office work is a fact of life for many people, the negative effect on your body doesn’t have to be. By rearranging your desk setup, adding some movement and stretching to your day, and getting regular massages, you help reduce the total strain on your body, and your aches and pains will start to fade. Make the effort now—your health is worth it!
