Movement at Work

​Often times my patients complain of neck and shoulder pain due to sitting at a desk all day, being in front of a computer with poor posture or attending long meetings with uncomfortable chairs.  

This occurs because we were not meant to be seated all day.  Our bodies were designed to move around.  

Here are 10 tips for you to move more while you’re at work.

• Stretch while you’re at your desk.  Here is a slideshow of some exercises that you can perform from the comfort of your own desk.  http://www.healthline.com/health-slideshow/deskercise
• Ergonomics.  Ensure that your workstation is set up properly for you.  If not, request an assessment.  If an assessment is not available, here is a guideline from the Government of Ontario to help you set up your work area. http://www.labour.gov.on.ca/english/hs/pdf/gl_comp_erg.pdf
• Replace your chair.  You can opt for using an exercise ball or even try to get a standing desk, instead of using your chair.
• Take frequent breaks from your computer monitor.  Every half hour, take a mini break from the computer screen.  Go for a walk, get some water, go to the bathroom.  Ensure that you are not in the same position for extended periods of time.
• Drink lots of water.  If your body is dehydrated, your muscles will not function properly and will get fatigued faster.  
• Bodyweight exercises.  If you have enough room in your cubicle, you can also do some strength training.  Here are over 200 bodyweight exercises that can be done anywhere.  http://www.manvsweight.com/calisthenics-exercises/
• Your commute.  Try biking or walking.  If you drive or take the bus, park further away or get off a couple stops before, so you can walk. 
• Exercise your lunch away.  Get a group together and go for a walk during your lunch.     
• Take the stairs.  Skip the elevator and go for the stairs.  Too many floors up?  Take the elevator part way and walk the rest. 
• Take deep breathes.  Deep breathing can release stress and tension in your body helping you to relax.  

Movement is life!  The more you move, the better it is for your body, emotions and mind.