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Home / Fitness

How to get rid of desk work pains

 Photo; Courtesy

Many people spend 40 plus hours per week sitting behind their computer and laptops either working or just surfing the net. These long hours might be spent seated on uncomfortable chair which eventually leads to bigger problems like poor posture, neck strain, back, shoulder and wrist pain.

Let's face it, when we are totally consumed in what we are doing, we tend to forget that too much of this concentration can just be as bad. Let us look at some of them.

When you suffer from neck pain while working on your machine, one place you should take a close look at is your lower back. The way you always sit at your workstation may not be correct so the pain effectively goes up your body until it reaches your neck making you feel that chronic pain. This wrong posture also causes spinal misalignment and if you are not careful, it can alter the posture for your whole body.

A simple way to ease tension and stress around your neck is to take regular breaks. Also ensure that your work station is also set up correctly and that your chair is comfortable enough for you to sit upright with your feet touching the floor. Your posture should be upright and relaxed and you neither arch nor crane your neck forward while working.

Your shoulder must be always be aligned with your body and desk. Your keyboard, mouse and any other external devices should be correctly placed near you so that you don't stretch too much while working. Incorrect positioning will also put pressure on your wrist.

To strengthen your neck muscles, start by tilting your head slowly to your sides and hold for a few seconds as your put ears as close as you can to your shoulders. A point where you feel some pull but not pain.

Return to neutral position and repeat the sequence then tilt your head forward putting your chin near your chest. Hold it slightly and lift your neck back looking up. One important thing you should remember while doing this is exercise is to never perform any circular motions but always take your head back to a relaxed neutral position.

To fix your lower back pains and dodgy hips, do exercises that have combination of core and lower back strengthening routines such as butt bridge raises, squats, planks and side planks. Swimming can also help heal this area because the healing process is slow but sure.

You may also need to consult your physician if the pain persists to find if there are any other underlying causes that may be contributing to your pains.

When dealing with shoulder stress, try as much as possible to take regular breaks. The pain around shoulders is a combination of weak upper back muscles and tight chest due to bad posture.

During your breaks, stretch your chest and back accordingly. Stand upright and hold your hands together above your head then stretch forward and back as you hold for a few seconds to feel the stretch.

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