Did you know that sitting at a desk all day can cause shoulder and back pain? It’s true! Unfortunately, many people have to sit at a desk for their job. This can be very uncomfortable and lead to long-term health problems if not addressed. In this blog post, we will discuss 6 ways to reduce shoulder and back pain from sitting at a desk. Follow these tips and you will be on your way to having less pain in no time!
Sitting at a desk all day can be very hard on your body, especially your shoulders and back. If you are experiencing pain in these areas, there are some things you can do to help reduce the discomfort.
Here are 6 tips to reduce shoulder and back pain from sitting at a desk:
1- Chair height:
Depending on the type of chair, you may need to adjust the height.. Your feet should rest flat on the floor with your knees bent at a 90 degree angle and your chair seat should be positioned at a height that allows your legs to hang limply. If your chair is too high or too low, it can cause strain on your back and shoulders.
Adjusting the height of your chair may seem like a small change, but it can make a big difference in your comfort level. If you don’t have a adjustable chair, try placing a pillow or cushion on the seat to help raise or lower your hips as needed.
Additionally, make sure your chair has good back support. If it doesn’t, you may want to invest in a small back pillow or lumbar support cushion.
2- Sit correctly:
Be sure to sit up straight with your shoulders back. This may feel unnatural at first, but it is important to maintain good posture while sitting. Sitting hunched over can lead to pain in the shoulders and neck. If you have trouble sitting up straight, try placing a pillow or rolled-up towel behind your lower back for support.
When you are sitting properly in your chair, your spine should be in alignment. This means that there should be a straight line from your hips to your shoulders. If you are slouching or hunching over, it can put unnecessary strain on your back and shoulders and lead to pain.
To help you sit up straight, imagine there is a string attached to the top of your head that is pulling you towards the ceiling. This will help lengthen your spine and improve your posture.
3- Invest in comfortable furniture for your office or workspace.
This may include a new chair, desk, or even just a footrest. Comfort is key when you are sitting for long periods of time.If you can’t afford to buy new furniture, there are some cheaper options that can still help, such as using a small stool or ottoman to prop your feet up while working. This can take some pressure off of your back and shoulders. Additionally, make sure you have enough space to move around in your chair. You should be able to sit with your knees bent at a 90 degree angle and your feet flat on the floor. If your chair is too big or too small, it can cause strain on your body.
4- Use a headset
If you spend a lot of time on the phone, consider investing in a headset. This will help to take the strain off of your neck and shoulders. Investing in a good quality headset can make a big difference in your comfort level while working. If you don’t want to use a headset, be sure to take breaks often and hold the phone up to your ear instead of cradling it between your shoulder and neck.
5- Move around as much as possible
If your job allows, try to move around as much as possible. For example, if you are working on a laptop, take it with you and work from different areas instead of sitting at your desk all day. If you have to sit for long periods of time, make sure to get up and walk around every few minutes. This will help to keep your muscles from getting too tense and will also help to improve your circulation.
Last but not least, don’t forget to stretch! Shoulder and neck stretches can be very helpful in reducing pain. You can do these stretches at your desk or take a break to walk around and stretch your whole body. There are many different stretching exercises you can do, so find ones that work best for you and make sure to do them regularly.
If you have a job that requires you to sit at a desk all day, there are some things you can do to reduce pain in your shoulders and back. By following these tips, you can help to reduce the amount of pain you experience in your shoulders and back from sitting at a desk all day. Test them out for yourself and see how you like the results! Do you have any other tips for reducing shoulder and back pain from sitting at a desk? We would appreciate hearing your thoughts in the comments section below.