Incidents of back problems are at an all time high.
No other environment is this more true than the office.
While larger companies like Google and LinkedIn are addressing ways to help alleviate back pain, stress and improve the quality of life of their employees through corporate wellness programs, not all employers have the foresight to combat this issue of immobility.
Something needs to be done. If your employer doesn't have a plan set in place then you have to do with your own one.
1) Get Up & Move:
I love this one. Its so simple and to the point but does wonders for your back.
Every 20-30 minutes, take breaks and get off that chair to take a nice stroll. Just a few minutes will do.
2) Postural Awareness:
Are you hunched over in your chair nearly licking the computer screen?
Stop. Assess your posture.
Aim for the back to be straight and flat. Shoulders slightly pulled back and down into their sockets. Now this doesn't mean rolling the shoulders all the way back so that your chest sticks out. If you do this, you will end up putting the lower back in over extension.
Keep your elbows tucked to your sides when typing. Think Mister Burns from the Simpsons or a mean old T-Rex. Any time the arms move away from the body, there is the potential for the rounding of the shoulders and upper back.
3) Stretch at Your Desk:
Yes, this may sound a tad mental. But typically when we're in a long seated position our hip flexors become tight due to the shortened joint angle.
So do this for 3-5 minutes:
Rather than forking out wads of cash for some therapist to tell you that your chakras and auras are way off, follow this advice and be responsible for your own long-term health.
Every single human being should be able to perform some type of self maintenance techniques to maintain quality of movement.
Please Note: the information in this article is only the opinion of the author. You should seek medical advice before attempting any exercise recommendations....so there, that's the disclaimer. Don't be an idiot. Be responsible.