Caring for the Office Worker [VIDEO]

Sophia Chan
Doctor of Physical Therapy, soma system® Master Instructor

I often encounter patients who seek physical therapy for pain in their necks, shoulders, and lower backs. In severe cases their pain radiates and causes weakness in their arms and legs. Patients frequently cannot identify an instigating event or can only describe a benign everyday activity that triggered the pain.

What to they have in common? Poor posture. Living in a digital world, many of us spend most of our waking hours with our eyes glued to a screen for work, only to return home and plop down to watch television or play video games. While we constantly flex our minds, we often neglect the other muscles in our bodies. Over time, as we allow our bodies to settle into a seated, slouched position, and our muscles become rigid and begin adhering to one another. This impedes circulation and deprives our muscles of valuable nutrients while allowing for build-up of acidic metabolic waste. As a result, we experience stiffness and pain.

Poor posture can also predispose us for injury by causing imbalances between muscle groups, instability in joints, and a deterioration of optimal movement patterns. Although it is common to expect sprains and strains from games of basketball or tennis, even simple tasks such as leaning down to tie our shoelaces or reaching around into the backseat can result in shooting pains down our backs or tears in our shoulder muscles. This is the condition of poor posture.

Sit Straight & Stand Tall

These are words we often heard growing up. However, they become increasingly important when we learn that the effects of posture can permeate into every aspect of our lives and our health. Posture not only affects how we move, but also how we look and how we feel. In the workplace, good posture is essential. it allows you to exude confidence and can actually lower the levels of stress hormones in your body. This stress hormone, called cortisol, can increase your anxiety levels, interrupt your sleep, and lower your immune system. Good posture also nourishes your body by allowing you to breathe freely and permits blood to flow unhindered throughout your body. Give it a try—slouch your body and try to take a deep breath, then try it again while sitting up tall. The slouched posture locks down your rib cage, preventing it from expanding as you inhale to fill your lungs. So…sit straight, stand tall, take a deep breath, and relax.

Good News

With proper exercises and interventions, your body can improve. Learn to be your own therapist, and nip the problem in the bud. Here is a short sequence of exercises including soma system® self-bodywork and stretching that can be performed right at your desk. Take the initiative for your health and experience the difference:

Click Here for Sequence

Bottom Line

MOVE…if you know you will be working at a desk for an extended period of time, set a timer. At least once an hour, get up or move around, stretch, perform self-bodywork, take a bathroom break, or get a snack. A short break goes a long way.