If so, you’re part of the 86% of American workers who are sitting up to 13 hours a day.
At the same time, we know that human bodies were designed for the near-constant activity of our hunter-gatherer ancestors, and there was nothing equivalent to the sedentary existence we now live. Our bodies definitely suffer when existing almost entirely in a seated position.
On top of that, desk workers often develop poor posture, with gravity pulling them into a forward slump. This puts a strain on muscles, tendons, ligaments, and fascia that, over time, can cause repetitive stress injury and chronic pain.
Whether you’re working from home or in an office, your first step is to evaluate your workspace to ensure that your body position is correct. Check out our blog post on working safely from home, which talks about how to set up an ergonomic workspace and includes a diagram of the ideal set-up.
Next, consider taking mini-breaks and doing a stretch that was designed to counteract the effects of long-term sitting.
The “Brügger’s stretch” was developed by Swiss neurologist Alois Brügger (the spelling of his name varies), who studied the pain caused by bad posture.
Essentially, you’re going to give your body some much-needed balance.
You can do this stretch either sitting or standing.
Here are instructions for both:
Sit on the edge of your seat and tilt your pelvis forward.
Spread your legs to 45 degrees with your feet turned out slightly.
Imagine a piece of string is attached to the top of your head and someone is lifting you up. Your chin is tucked in, your neck is long, and your shoulders are relaxed.
Fully straighten both arms to the sides. Keep your shoulders down and imagine your shoulder blades are pushing together and down into a V.
Externally rotate your arms so your palms are facing up and your thumbs are turned out. Separate your fingers.
Take long, deep, relaxing breaths.
Hold for 10-15 seconds. Repeat 2-3 times per hour.
Stand with legs slightly apart, your feet in line with your hips.
Find a neutral pelvic position--neither arching your back nor tucking your tail under.
Imagine a piece of string is attached to the top of your head and someone is lifting you up. Your chin is tucked in, your neck is long, and your shoulders are relaxed.
Fully straighten both arms to the sides. Keep your shoulders down and imagine your shoulder blades are pushing together and down into a V.
Externally rotate your arms so your palms are facing up and your thumbs are turned out. Separate your fingers.
Take long, deep, relaxing breaths.
Hold for 10-15 seconds. Repeat 2-3 times per hour.
You’ll do your body a great favor if you integrate this stretch into your daily routine, along with as much exercise as you can fit into your schedule!
Consider setting up an appointment with Dr. David Nygaard to talk about other ways to prevent injury and ensure your ongoing health.
Contact us today to learn about Atlas Brain and Body and the many conditions we treat. 828-253-0700
Dr. David Nygaard, MS, MBA
Board Certified Atlas Orthogonist
Atlas Brain and Body
(828) 253-0700
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As the world shut down due to the pandemic, millions of office workers transitioned to working from home overnight.
With laptops and WiFi, anyone who could work remotely plugged in at home and...kept right on working.
Sure, it was great to skip the commute and wearing pants!
It seems easier and faster to simply set up shop on the couch, at the dining room table, or in bed. Though cozy in the short term, these places are not designed to be ergonomically healthy and lead to postural stress and eventually pain.
(Totally understandable given the urgency of the global shutdown.)
However, if you haven’t put some thought and planning into your work-from-home setup, it’s well worth your time to do it now. Why?
For the same reason so many companies offer ergonomic assessments and adjustable chairs, desks, and monitors at the office:
Whether or not you’re experiencing pain, stiffness, or stress now (but especially if you are), take a few moments to consider these tips:
Evaluate and correct your position.
Are your elbows bent at a 90-degree angle? Are your knees also at a 90-degree angle? Are your monitors at eye-level? Check out this diagram for correct positioning and DIY your home setup so it fits your body:
Build movement into your calendar.
Working from home can present fewer natural opportunities to move around--so build them in. Schedule hourly breaks to stretch and do some yoga, take calls while walking around the neighborhood, or try The 7-Minute Workout.
Reduce your stress.
As you consider your physical well-being, don’t forget that your mental health needs attention too. Check out this post about stress and create a holistic plan to keep yourself relaxed and positive.
And if you are experiencing pain, stiffness, or other discomfort after months of working from home, give us a call!
Dr. David Nygaard can help.
Come on in for an evaluation, and Dr. David Nygaard will:
With all the competing priorities and stresses of life right now, it’s easy to underestimate the importance of your physical work environment at home.
But it’s critically important in preventing serious issues down the road!
Contact us today to learn about Atlas Brain and Body and the many conditions we treat. 828-253-0700
Dr. David Nygaard, MS, MBA
Board Certified Atlas Orthogonist
Atlas Brain and Body
(828) 253-0700
Follow me on Facebook
