Are you tired of experiencing aches and pains after sitting at your desk for long periods of time?
You know how it goes… The year already started with a “bang” and now you need to help with one project…then another and before you know it you’re already sitting for 5 hours in the same old chair with your eyes set on the computer. Tenderness and pain creeps up from your shoulders to the neck and before you know it, a headache starts to spoil your 25 hour day.
Musculoskeletal pain is pain that affects the muscles and bones of the human body. Musculoskeletal pain in the workplace can be caused by external factors such as static or prolonged postures at the desk and internal factors such as muscle fatigue and weakness. The most prevalent musculoskeletal pain experienced by office workers is upper back (which includes shoulders) and neck pain.
Muscle strengthening is proven to be the most effective management strategy to combat any musculoskeletal pain, caused by work related stresses placed on the body. According to research, small amounts of daily resistance training can decrease upper body pain and tenderness together with enhancing muscle strength.
“So how do we solve the Desk-job PROBLEM?”
The answer lies in the following five, fast, practical exercises that should form part of your daily routine. The exercises can even be done on your office chair at work…
Starting point
- Follow exercise instructions carefully
- Start with a light resistance (elastic) band
- Never continue the exercise if it causes increasing pain in the neck/shoulder area
- If unsure, ask a physiotherapist to help
- Do only 1 set of each exercise with as much repetitions as what your muscle allows until it fatigues
1. Front raise
- Sit up straight on your office chair
- Place both feet over the middle of the elastic band, securing the band on the floor
- Grasp both ends of the band
- Relax the upper shoulder muscles
- Lift the band to shoulder level in front of you, keeping the elbows straight. Keep your thumbs pointing upward
2. Lateral raise
- Secure band on the floor
- Raise both arms sideways up with the elbow slightly bent (5°)
- Avoid pulling your upper shoulder muscles up towards your ears
3. Reverse flies
- Bent forward at the hips; leaning forward. Keep back straight
- Grasp both ends of the elastic band
- Move both arms in a straight line towards the back as if you are flying, with both elbows straight
- While doing this, your shoulder blades should be pulled towards each other
4. Shrugs
- Place elastic band under both feet to secure
- Take up the slack of the band, thus starting with the band in a tight position
- Keeping the elbows straight, now move both shoulders towards your ear
5. Neck retractions
- Sit up straight on your chair
- Look straight in front of you, head in neutral (not rotated or bent to front)
- Slowly draw your chin back so your ears line up with your shoulders
- Hold for 2 seconds, then return to neutral
- Do 10 times
At Luke and Barker Physiotherapy we can assist you with any musculoskeletal pain caused by work-related stress.
Get your elastic exercise band now at Luke and Barker Physiotherapy and we will assist you with appropriate exercises.
References:
1. Andersen LL, Jorgensen MB, Blangsted AK, Pedersen MT, Hansen EA, Sjogaard G: A Randomized Controlled Intervention Trial to Relieve and Prevent Neck/Shoulder Pain. Med Sci Sports Exerc. 2008, 40: 983-90.
2. Andersen LL, Andersen CH, Mortensen OS, Poulsen OM, Bjornlund IB, Zebis MK. Muscle activation and perceived loading during rehabilitation exercises: comparison of dumbbells and elastic resistance. Phys Ther 2010;90:538–49.
3. Andersen, L. L., Zebis, M. K., Pedersen, M. T., Roessler, K. K., Andersen, C. H., Pedersen, M. M.,Sjøgaard, G. (2010). Protocol for Work place adjusted Intelligent physical exercise reducing Musculoskeletal pain in Shoulder and neck (VIMS): a cluster randomized controlled trial. BMC Musculoskeletal Disorders, 11(1).
4. Andersen, L. L., Saervoll, C. A., Mortensen, O. S., Poulsen, O. M., Hannerz, H., & Zebis, M. K. (2011). Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: Randomised controlled trial. Pain, 152(2), 440–446.