Working in an office can mean sitting for long periods, performing repetitive actions, and staring for hours at a computer, day in and day out.  These sedentary habits can cause harm to your body. Your muscles and joints need to be used regularly, or you may suffer from some orthopedic problems in the future.  The providers at Hampton Roads Orthopaedics Spine & Sports Medicine want to share a few tips for staying healthy at the office.

OfficeMovement

If your job has you sitting for long periods, there are things you can do to increase your daily movement.

  • Stand up during phone calls.
  • Instead of making a call, walk to the person for a face-to-face.
  • Set a timer on your phone or computer that reminds you to get up every hour. Do a couple of stretches or take a few laps around the office or building.
  • Take a short walk on your lunch break.

Neck, Back, Shoulders, and Eyes

Office life is notorious for causing aches and pains in the upper body. Pitching forward in front of a computer for hours endorses poor posture, tight muscles and eye strain, leading to stiffness, strains, and headaches.

  • Always sit straight up with shoulders back. Your feet should rest flat on the floor.
  • Place your computer screen at eye level or slightly below. You shouldn’t have to strain your neck by looking up or down to see the screen. Place it at a comfortable distance so that you are not straining to read it.
  • Your office chair should support your lower back, and if it doesn’t, consider using a small lumbar pillow.
  • Look away from your computer from time to time to avoid strain.
  • Perform a few gentle neck circles every hour.

Using the above tips, it is possible to remain active and healthy in an office environment. Finding ways to move and practicing proper posture and positioning are the key to feeling good.  

If you need guidance or information about how to stretch, or if you’re suffering from pain related to sedentary office habits, contact your HROSM orthopaedic specialist at (757) 873-1554 for further steps to take to address your issues. Our providers can help you find relief.