Tips to avoid muscle aches and joint pain at work

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For many of us, our office desks are something like a second home. Many of us will spend approximately eight hours a day, five days a week sitting behind our computer screens, and while we know it’s probably not the healthiest habit in the world, there’s always something on our To Do list that just can’t wait.

While we can’t always get around the hours spent sitting, there are a few tricks that can help you avoid the muscle aches and joint pain often associated with sitting all day.

  1. Stick a note to your screen to remind you to take a minute or two out of every hour for a few stretches. Try a torso twist, where you keep your hips straight but turn your upper body to each side. Stretch out your arms, move your head in circles and point your toes. These movements will keep you feeling fresh and help to engage your muscles as you work.
  2. Consider swapping out your seat for an exercise ball. This will keep your posture in a good position while you use your muscles throughout your body to remain balanced.
  3. Make the most of moments when you’re standing up or moving around. When you leave your seat, don’t use your hands to help you up – this will help you to use your muscles to stand. When you’re waiting for the kettle to boil in the kitchen, clench your abdominal muscles until its ready.

These tips might sound like little things but once you make a habit of them, you may start to feel less like you’ve been sedentary all day.

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Published March 24, 2014
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