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Painful Challenges of Working in an Office
If you’re a secretary or office worker, a chronic tight back, neck or shoulders may be a frustrating part of your everyday existence. Spending long hours trapped behind a desk day after day takes its toll on your body. Human bodies are designed to move and shift constantly using a complex system of levers and pulleys. Sitting in one position for prolonged periods of time is not healthy, and it leads to your all-too-familiar headaches, neck pain, shoulder pain, sore hips and stiff back muscles. At the end of a typical work day, you may feel more like a hit-and-run victim than an administrative assistant.
Tips to Improve Workplace Ergonomics and Well-Being
While it can’t solve all your problems, your posture and the positioning of your furniture can have a dramatic effect on your muscles and joints. The following tips can help you develop healthier workplace habits and minimize your pain.
1. Keep your computer monitor at eye level and one arm’s length from your body. Your elbows should be bent at a 90-degree angle with your upper arms close to your trunk. Chair arms should rest comfortably under your elbows so that your arms are supported gently and are not hanging or hunched.
2. Sit with your back straight and your mouse within easy reach; you should not have to use your shoulder to lift your arm, or turn your body to use your mouse.
3. Keep your hips and knees at a 90-degree angle to your foot, which should be resting easily on the floor.
4. If you suffer from frequent headaches or shoulder and neck pain after sitting for long periods, try gentle neck rolls and shoulder shrugs to relieve muscle tension.
5. Stand up, stretch and walk around every 20 minutes if possible. Moving releases tension caused by prolonged sitting and improves blood flow throughout your body.
Benefits of On-Site Massage Therapy
If your workplace provides on-site massage, you have access to relief from stress and pain even when you’re on the clock. When companies provide chair massages for employees, both parties benefit. A Time magazine survey of workers revealed that massage breaks were actually favored over coffee breaks. A brief 15-minute massage is both energizing and relaxing. It increases alertness and creativity while soothing away the stress of deadlines and demanding work conditions.
According to the Miami Research Institute of Florida, workers who receive massages complete tasks more quickly and with fewer errors. Vivanti offers on-site Corporate Chair Massage Programs to improve productivity by reducing anxiety, easing physical symptoms of tension and boosting morale. It’s easy to work massage therapy into your workplace wellness plan.