Firstly let's go back to when we were teeny; Ok, so babies and toddlers aren't sat at a desk all day long but it seems we can learn a lot from these little people; they spend the first 5-6 months of their lives building strength within their muscles and bones to eventually be able to sit, unassisted and with a wonderfully straight back. When they go from sitting to standing and back again, they instinctively master the art of a good strong squat, using their knees to keep their backs as straight as an arrow and dispersing their weight correctly. It's not until you start introducing activities such as iPads, tablets and phones later down the line, do you then see the beginnings of a weakened posture...
Let's talk: Desk work posture.
Siobhan Simpson • 9 February 2023
Are you sitting comfortably?
It's been a few years now since many of us swapped to "working from home"; lots of us at the time probably thought what a blessing it was not to have to move too far from our own home comforts; no queue for the coffee machine, no more small talk in the staff room with colleagues and if you didn't have any zoom meetings scheduled, bonus, you could stay in your PJs all day long and your boss would be non the wiser! The trouble is, not everyone has the same office set up they do at home, as they once did at work; so over time that's meant no appropriate chair/desk/foot rest and minimal need to be up and moving around the room/going into meetings/frequenting the printer/or just actually physically having to commute to and from work etc etc. It's meant that thousands of us are now suffering the consequences of tip tapping away on a laptop, 8 hours a day, 5 days a week without the appropriate support. Our shoulders have slumped and hunched forward, our necks are stiff and our lower backs ache. What's the bet as you're reading this now, you're starting to adjust how you're sitting?
So what's causing all this?
How can we change the situation?
How can you correct a posture you've subconsciously yet unwillingly adopted?
There lies your cause (and part of your answer)!
Tech is a wonderful creation (I mean you're reading all this through the art of tech right now!) but tech is also the enemy, it's caused us to be repeatedly lazy with our posture to the point of where now sitting up straight feels alien and a little uncomfortable. Rolling our shoulders up and forward has weakened numerous stabilizing muscles and like babies, it's absolutely crucial to take the time to strengthen back up those parts affected. Your neck, shoulders, back, core and glutes are the ones to focus on in this scenario and these can be worked on and strengthened with exercises such as pilates, yoga and even a little light weight lifting and squatting. Whether you take a class locally to guide you or you create your own home workout, changing up your routine to factor in some strength training will benefit you massively and over time you'll start to subconsciously sit straighter.
If time is an issue because of work, try setting a timer on your phone (maybe say every 30 mins to an hour or so), to get up and gently stretch out all those muscles that feel stiff and achy. Give your arms and legs a good shake off, releasing any tension and getting that blood flow moving again. Having this regular tension release will prevent your muscles from seizing up and potentially causing an injury in the future. If you can, during your mid morning/afternoon break why not have a walk around your neighborhood; moving your limbs and getting your heart rate up will do wonders for your body and your mood. Even better, if you can get yourself booked in with a massage/physio therapist, they will be able to provide hands on treatment and advice for simple changes you can make at home.
Finally let's take a quick look at the correct way you should be sitting at your desk, the dos and the don'ts...
Are you struggling with that nagging ache in your back that just won't budge? You're not alone. Back pain is a common visitor amongst adults, often becoming an unwanted companion disrupting daily activities and peace of mind. Whether it's after a long day at work or following a vigorous workout session, the discomfort can range from mild stiffness to debilitating agony. Interestingly, most back issues share causes rooted in our modern lifestyle – prolonged sitting, inadequate exercise, and poor posture are usual suspects. This article shines a light on five prevalent back problems tapping at the doorsteps of many: herniated discs, spinal stenosis, degenerative disc disease , osteophytes (bone spurs), and spondylosis (a type of arthritis). It doesn't just stop there; we'll guide you through practical treatment options that help soothe these spine troubles without immediately jumping under the surgeon's knife – from physical therapy magic to acupuncture delights. Discover remedies that could spell relief for your weary back. Ready for some comfort? Keep reading! Key Takeaways Herniated discs, spinal stenosis, degenerative disc disease, osteophytes and spondylosis are key causes of back pain that can often be treated without surgery. Physiotherapy is a vital part of treating back problems as it helps to strengthen muscles and improve flexibility around the spine which may alleviate pain symptoms. Pain management for these conditions may include medication or injections but exploring exercises with a physiotherapist forms a core approach. Surgical options like discectomy and spinal fusion are available for severe cases when non - surgical treatments do not provide adequate relief. Alternative therapies such as acupuncture, massage therapy and biofeedback offer additional ways to manage back pain alongside conventional medical treatments.The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
Are you feeling worn out by constant aches and pains? You're not alone. Many of us face the daily discomfort of sore muscles, stiff joints, or persistent pain that seems to take away from life's joys. But what if there was a gentle yet powerful way to ease this pain and get back on the path to wellness? Enter yoga—a practice as ancient as time but remarkably effective for modern maladies. Did you know that studies suggest yoga can reduce chronic pain levels and may even lessen the need for medication in some cases? This blog is your guiding light to discovering how yoga can be more than just poses—it’s a gateway to better health and less pain. We'll dive into simple movements, breathing techniques, and mindful meditations that could unlock the relief your body has been yearning for. Ready to feel better? Keep reading! Key Takeaways Yoga stretches and strengthens the body, providing chronic pain relief from conditions like arthritis and fibromyalgia. Regular yoga reduces inflammation in the body, which can lead to less pain for those with inflammatory conditions such as arthritis. Practicing specific yoga poses increases flexibility and range of motion, making daily activities easier and reducing discomfort. Pranayama or controlled breathing helps manage how we perceive pain by calming the mind and reducing stress levels. Meditation incorporated into a yoga routine addresses the emotional challenges of chronic pain, promoting mental well-being alongside physical health.
Are you feeling a bit sceptical about starting physiotherapy? Perhaps you've heard a few rumours that it's just for athletes or it's too painful to endure. We understand that stepping into the world of physical therapy can be daunting, especially if you're not sure what to expect. The good news is, many of these whispers are based on myths and not reality. Did you know, for example, that in many cases, you don't need a doctor’s note to see a physiotherapist? That's right – accessing professional help could be easier than you think! Our upcoming article aims to clear up the fog around common misconceptions. By addressing five major physiotherapy myths head-on, we'll set the record straight and guide you towards pain relief and peak fitness with confidence. Ready for some myth-busting action? Keep reading! Key Takeaways You can often start physiotherapy without needing a doctor's referral, giving you faster access to treatment. Physiotherapy shouldn't be painful; it aims to reduce your pain and can involve various methods such as manual therapy and heat or cold treatments. Treatment from physiotherapists includes more than exercises; they use multiple techniques, educate on injury prevention, and offer ergonomic advice for lasting health benefits.