3 Tips for a Pain-Free Workday From a Chiropractor
Many corporate professionals I work with tell me that they have pain from sitting at their desk at work.
Working 8 hours a day at a desk certainly adds up fast and I always like to tell my patients that we can absolutely optimize those hours in addition to ensuring that you are also utilizing at least some of the hours outside of those 8 to intentionally move your body.
I want to talk about three things that you can do in your office to decrease pain you may be feeling at work. They may seem super simple, but they truly reduce the risk of having long term aches and pains.
1. Change your position and change it often!
If it's comfortable for YOU, it's approved!
Working from different positions throughout the day allows you to access different ranges of motion in your joints throughout the day, and nothing makes the body happier than that!
I know that there's lots of chatter online about best positions and perfect posture, but I like to say that your best posture is your next posture.
However you prefer to sit, do that. Just know that every 20 or so minutes, you should be shifting.
You don't need to walk all day on your treadmill, you don't need to have the perfect chair, ergonomic setup, or the all-day lumbar support...
Sit, stand, change chairs, change your environment, have your legs on your chair, rest your feet on the floor, resting on a stool underneath your desk... it all goes! Just mix it up!
2. Have frequent movement breaks
I mentioned above that you should change your position and change it often. I also mentioned that you should do this every 20 or so minutes. When you change your position, I suggest you do a 30-second to 1-minute movement snack or movement break.
Use this time to connect with your body.
Where do you feel yourself holding tension? Once you notice where you feel some tension, focus on that area by gently moving it, stretching it, maybe putting a little pressure through it. Whatever feels good for you.
Don't feel pressured to hit a certain goal at first, just find moves that feel good to you and start from there!
Some people mention that they like to just lie on the floor and do some deep breathing.
I know that's not possible in everyone's office, but if that is something that you enjoy, feel free to do that. It's extremely helpful to just get up out of your chair and have a gentle reset.
I love utilizing mobility tools like the chirp wheel to help ease muscular tension and ALWAYS end it with some muscular activation!
3. Hydrate (yep, you know it!)
It always feels like the age-old recommendation to drink water, but it's the truth. I do find that most people don't drink enough water, especially when they're sitting at their desk all day.
Work is busy. You get distracted. You're talking or on the phone, and somehow you go most of the day without drinking anything.
Not only do our joints, discs and tissues need water to function properly, it will also prompt you to take more breaks as you'll definitely need to use the restroom more frequently!
Hydrating essentially forces you to have frequent movement breaks and change your position often. It's almost like I planned it that way. ;)
How to implement these tips
Remember consistency ALWAYS beats perfection!
Try implementing these 3 tips as soon as you can (yep, even right now!) and watch how much will change for the better!
Where to go when your aches and pains just won't budge
I know that sometimes aches and pains just don't go away, and that's exactly when you might choose to try chiropractic treatment.
If you’ve been dealing with ongoing tightness, stiffness, and pain at work, you don’t have to just push through it. What I suggested here can go a long way, but addressing the underlying cause through chiropractic care creates lasting results.
At Cruz Chiropractic Wellness, we offer concierge chiropractic and corporate wellness care in NYC as well as in-office chiropractic care designed to help you move better, feel stronger, and thrive at work and beyond.
Whether you need individualized care or want to bring chiropractic support directly to your workplace, we’re here to help.
Book a free 15-minute virtual consult to get started!
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