Illustrations by Katie Drejas
Work can be a real pain in the neck. Literally.
In the fast-paced world of business, deadlines and proposals tend to take priority over good posture and mid-day exercise. At the end of the 9-to-5, women (and men) in business are left with hunched backs, tight chests, sore shoulders and creaky joints.
Do you sit?
If you’ve ever noticed yourself bent over while peering into a computer screen, or if you’re one who takes lunch at your desk while replying to emails, we’re sure you can relate. In this age of technology, poor posture and inactivity can wreak havoc on our bodies, says Kim Stauffer, PT, DPT, at Lancaster General Health’s Willow Lakes Outpatient Center (www.lancastergeneralhealth.org).
“Generally [computer use] causes us to pull forward with our head and shoulders,” Stauffer says. “Prolonged exposure to that posture causes muscle fatigue and other issues.” These “other issues” are no small thing. Effects of poor desk posture can include serious neck, back and shoulder pain, in addition to headaches and even carpal tunnel syndrome.
Where can you start? Stauffer recommends correcting the posture as soon as you realize it’s out of alignment. Begin with your feet and work up to your head, she says. First, make sure your feet are flat. If they’re not, raise or lower your chair to accommodate that position. If that’s not possible, you may have to use a small prop, like a book, underneath them, Stauffer suggests. From there, double check that your knees and hips are at a 90-degree angle. To make this more comfortable, some use a lumbar support, she says. Remember that your shoulder blades should be touching the back of your chair, rather than jutting forward. And finally, align your ears with your shoulders to be certain your neck has proper support.
“It helps to imagine a string on top of your head, pulling you up,” Stauffer says. “This lengthens the body.” She also notes that it may be a good idea to reorganize your desk to help maintain your good posture. “You should be able to comfortably reach [things that you’re going to use frequently, like your phone or computer] without leaving that position.”
What about all of that hype around the exercise ball? Perhaps you’ve even swapped out your desk chair for one of those big, inflatable orbs. Stauffer claims they can work, but with a caveat. “It’s a great core workout, if you can maintain your good posture,” she says. “It’s not going to help if you’re still going to slouch.” Try using the exercise ball just after lunch to increase your alertness, she suggests.
Do you stand?
Maybe sitting down all day isn’t your problem. If you’re in the medical field, moving from patient room to patient room for hours, or if you work trade shows on a regular basis, standing on your feet while you talk to potential customers, you may have a different set of issues entirely. Circulation problems, including swelling in the lower extremities, are very common for those who are standing most of the workday, says Stauffer. Neck, shoulder, lower back and knee pain are also frequent complaints.
For good standing posture, Stauffer again recommends that you analyze your body from bottom to top, this time paying special attention to your feet. “You want your footwear to be both supportive and comfortable,” she says. “No flip flops.”
After you gear up with smart footwear (and we promise that doesn’t have to mean ugly; just flip to Page 26 if you don’t believe us), make sure that your knees are relaxed. They should not be fully extended, Stauffer says. Then follow a straight line: Hips over feet, shoulders over hips, head over shoulders.
Stretch Solutions
If you notice sore muscles during the day, try the following stretches to alleviate some of that pain. These can also help relieve parts of the body that have been plagued by repetitive motions, e.g. typing and clicking. Something to keep in mind: Stauffer always tells her patients to engage in “safe stretching.” You should feel a pull and slight discomfort at first, but it should not be painful, and the muscle should release over time, not feel more uncomfortable. Also, always make sure these stretches allow you to breathe normally.
Try these motions, and then determine the frequency that’s best for you. For spots that are especially tight, Stauffer recommends twice a day. Otherwise make a goal to do them just once a day to help maintain relaxed muscles.
Stretches for desk-related muscle fatigue:
Sit on a chair, and hold onto the side of the chair with one hand. Tilt your trunk and bend your head away from the side to be stretched. To feel additional stretching, put your other hand over your head onto the opposite ear. Hold 20 to 30 seconds. Repeat three times. Repeat sequence using opposite side.
Sit straight-backed. Pull your chin in. At the end position, take hold of your chin with your hands. Push your chin carefully further backwards. Hold for a moment and feel the stretch in your neck. Repeat 10 times.
Stand in a doorway with elbows bent and hands placed on doorframe as shown. Lean your body forward so that you feel a stretch. Hold 30 seconds. Repeat three times.
Support your forearm on a table with your hand over the edge and palm facing down, elbow straight. Let your hand drop down. Gently assist the movement with your other hand. Hold 30 seconds. Repeat three times. Repeat sequence using opposite hand.
Hold the fingers of the hand to be stretched with your other hand. Gently extend your wrist until you feel the stretching at the inside of your forearm. Keep your elbow straight. Stretch approximately 30 seconds, then relax. Repeat three times. Repeat sequence using opposite hand.
Stretches for standing-related muscle fatigue:
Stand with your legs hip-width apart and lean your upper trunk forward. Grip the edge of a table with your hands. Gently let the upper trunk drop down until you can feel stretching in your sides and chest muscles. Keep arms straight and stretch for approximately 20 seconds. Repeat three times.
Stand straight with feet apart. Support your back with your hands while bending your back as far backward as possible. Keep your knees straight during the exercise. Repeat 10 to 20 times.
Sit on a chair with one leg straight in front of you. Keep your back straight. You should feel stretching in the back of your leg. If not, lean forward, still keeping your back straight. Hold 30 seconds. Repeat three times. Repeat sequence using opposite leg.
Sit on a chair. Cross the ankle of the leg to be stretched over your other knee. Pull your bent knee towards your opposite shoulder. Feel the stretch in your buttock. Hold approximately 30 seconds. Repeat three times. Repeat sequence using opposite leg.
Stand in a walking position with the leg to be stretched straight behind you and your other leg bent in front of you. Take support from a wall or chair. Lean your body forward and down until you feel the stretching in the calf of your straight leg. Hold approximately 30 seconds. Repeat 10 times. Repeat sequence using opposite leg.
Get Moving!
Many desk jobs severely limit activity during the day, causing an array of health problems. It may be simple to say the solution to this problem is to find time to exercise during the day, but the reality is that it can be difficult to establish a routine. MaryBeth Quirin, personal trainer at Personal Fitness in Camp Hill (www.personalfitnesspa.com), gives her expert recommendations for getting in the habit:
“When you are starting an exercise program during your lunch break at work, my best piece of advice is planning ahead.”
First make the decision if this is going to be a solo workout or if you are going to enlist a few colleagues to help motivate your efforts.
Second, always have your bag packed and ready: clothes, sneakers, extra socks and undergarments as well as a healthy packed lunch.
A helpful tip for workout days: Wear an outfit to work that is easy to change (this will save you time both in the office and during your workout).
The last step is to plan your specific type of workout.
“Some companies have great perks, offering gyms and other healthy incentives,” adds Quirin. “Check with your HR department to see if anything works for you. If this is not an option for you and you need a little extra motivation, there might be a workout facility close to your place of employment. Take a look around, as some gyms offer lunchtime workouts or group training.”
“If you are a do-it-yourself kind of person, hit the road for a long walk or jog when the weather is right,” Quirin suggests. “If the weather does not cooperate, walk the stairs or perimeter of your building. If you are seasoned in working out, you may need to take it to the next level. A fast, easy workout routine can easily be done in the stairwell, in the parking lot or inside your office.”
• Choose one exercise from each of the following groups. • Perform for one minute. • Rest 10 seconds. • Move on to the next exercise. • Mix and match for your total workout time. Cardio: Jumping jacks Jog stairs High knees Step up on steps Strength: Squats Push ups (on floor or wall) Wall sit Lunges Abs: Plank hold Knee raises (on chair or step) Crunches
Quirin explains: “A workout in the stairwell could look like this: walk up and down steps, walk up steps skipping one step, bunny hop up one step at a time, push-ups on step, fast feet (run up and down a single step), tricep dips on steps, squats, planks, jumping jacks, run stairs. Repeat for desired number of minutes. Remember to set time aside to cool down and stretch.”
“Whatever your choice is, just remember to stick with it,” she adds. “Exercise is supposed to be fun, healthy and long-term.”
