Office based exercises
These exercises can help keep your back and neck pain free when working at a desk. Our bodies are not setup to stay in these positions for long periods of time, but we know that when work calls you have to answer.
- There is no such thing as the right posture.
- The best posture is your next posture - So keep moving.
- Having different postural changes throughout the day is good
With people with desk related back pain they struggle to active divide movement throughout their spine. Typically, the neck and lower back are used in daily movements and the mid thoracic spine becomes stiff.
Pain is normally felt in the neck or lower back but this area becomes a main dive for over use or poor loading of the mid and lower back. It's really important to be able to actively move this area of the back. Sometime our will feel a click or a popping sound doing this movement; this is normal but encouraged as a solution to any pain.
When at our desk we rarely need to raise our arms meaning shoulders can lose a significant amount of mobility in our shoulders. As this progresses shoulders can become rounded forwards and encourage a slouching like posture.
This stretch can be performed in almost any location you can hold on to something fixed. A desk, door frame, sink...
Hip and glute stretch
Considering the hip are 3-Dimensional joints it is important to stretch these muscles in more than one direction using a combination of ‘levers’ to do so. For example in this video you can use your knee and foot to increase the ranges of movement in your hip that can be stretched.
In order maintain mobility in any muscle regular stretching is important. You can achieve this with movement/exercise, foam rolling, massage balls and stretching. Whatever the combination that works for you do keep in mind this isn’t a quick fix. You’ll see changes over 2-3 months