If you work in an office setting, you probably end your day as sore as if you spent the day digging ditches. Our bodies are not adapted to sitting for long periods of time. We are meant to walk and stand, and when we spend our waking hours seated, the maladaptation of our bodies for this behavior really shows. There are some techniques that you can use to make your day more comfortable; here are a few of them.
1. Take a Walk
This could mean a few different things. If you have an hour lunch, spend half of it taking a walk. This will get your blood flowing, and allow your muscles to work out lactic acid that can build up from sitting in awkward positions. In addition to a long walk if you can, try to take a quick lap around the office once an hour. This might be to go to the bathroom or to grab a cup of coffee or a glass of water. The goal is just to let the blood flow and stop pooling in your muscles so you don’t get clots.
2. Stretch
You can do a lot of different stretches without leaving your desk. Push away from your desk just a bit to extend your legs out straight. Lean forward until you feel the pull in your hamstrings. Then put your feet underneath your chair, one at a time, with the opposite leg extended. Put pressure against the calf underneath your chair.
For your upper body, put your feet flat on the floor. Reach both hands over your head and grab one wrist with the other hand. Lean to one side, stretching your abdominals. Switch hands and lean the other way. Rotate your waist to stretch your middle back.
3. Drink Water
You might need to go to the bathroom more often (which is probably a good thing), but staying hydrated will help you feel better. It keeps your eyes from drying, helps your bloodstream transport toxins away from your muscles, and helps ward off hunger pangs. Hydration is key to feeling better in most situations.
4. Snacks
There is nothing more distracting than hunger. It doesn’t even really matter if it is full-blown hunger or a mild case of the nibbles. When you are thinking about food, you aren’t thinking about work, and you definitely aren’t comfortable. Pack healthy snacks you can enjoy at your desk without interfering with your work—obviously, you don’t want cheese puff dust on your documents, or cupcake icing on your keyboard.
5. Fix Your Chair
You spend the vast majority of your workday in your desk chair. The wrong chair can really make your day unbearable. Changing out your office chair for back pain is one of the most important steps you can make. Your desk chair should fit your body just right, so make sure you find a chair that is big enough for you, but not too big. Your chair should have appropriate armrests, that can be moved or removed when needed to allow you to get in closer to your desk.
Your desk chair should have good lumbar support to take the pressure off of your lower back, and adjustable support so you are encouraged to sit up straight, even in different positions. You should be able to adjust the height to fit your body.
Your workday can leave your body feeling wrecked. Develop a routine of behaviors that take the pressure off of your body, pair that with the right equipment, and you can leave work feeling renewed and refreshed.
