Movement is an essential part of life! Today, however, a typical office worker sits at a desk for eight+ hours a day and seldom stands up. Whenever the requirements of a job do not match the physical attributes of a worker, the worker is more prone to injury and lost productivity. Many workplace conditions are called repetitive stress injuries or cumulative-trauma disorders. These injuries occur when abnormal stresses are repeatedly placed on normal joints by poor posture or poor joint position during the performance of a task. You might know these as sprains, strains, tendonits, or tendonosis. Some of the more common ones you may have heard of include but are not limited to:
- Carpal tunnel syndrome (a nerve entrapment at the wrist seen in computer users)
- Low-back pain
- Tendinitis/tendonosis
- Bursitis
- Neck pain
- Headaches
- Tight Hips
- Upper Crossed syndrome
- Lower Crossed syndrome
Muscle Anatomy
Let’s talk about what happens to the body on a muscular level during these injuries. The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves, and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.
Pre-hab not Rehab
There are many ways to combat these common workplace conditions. Today we will be going over:
- Desk space ergonomics
- Easy workspace stretches/exercises
The benefits of prehab include:
- Improve flexibility
- Good balance
- Increased cardiovascular health
- Better posture
- Increase energy
- Decrease pain
The following handout will help to sum up the proper desk space setup and provide some workspace stretches/exercises.
Desk Setup
Workplace Exercises
Remember feeling a good stretch in an area is normal, but if you feel sharp or stabbing pain, stop and give us a call to set up an appointment so we can get you back to feeling better.
Strive to be better!
Resources: Chiropractic Success Academy
Chiroup
