At Central Health London Physiotherapy, we frequently treat individuals with neck pain, back discomfort or arm pain. These difficulties are quite frequent, typically caused or worsened through the patient's perform set-up. An estimated 572,000 men and women inside the UK suffer from a musculoskeletal disorder, which result in loosing 9.three million working days in 2009/10 alone (Wellness & Safety Executive).
In Western countries, around 75% of the operate we do involves sitting, usually in a computer. Combine this with sitting while going to and from perform, after which spending the evening viewing television or surfing the web, and you have pressure about the spine for some of your everyday life!
If we're honest, the majority of us slouch many of the time! And the situation with this particular for too long periods without movement is that it can reduce local tissue circulation and force fluid away from our tissues, leading to them increasingly acidic, which may cause pain. Prolonged sitting may also cause muscle fatigue and/or muscle over-activity (over-compensation) and tightness, causing pressure for the muscles, nerves, joints and spinal discs.
However, provided you are taking the proper steps you are able to minimise the risk of difficulties occurring, by improving your desk ergonomics and keeping active.
Underneath are 6 'Top Tips' for sitting comfortably!
1. Adjust your chair so your lower back is nicely supported, arms relaxed by your side, with forearms and wrists horizontal. Sit near to the desk using your bottom at the rear of the chair and feet touching the ground or with a footrest.
2. Make sure your keyboard and mouse usually are not too far far from you. Your keyboard should be till you, that you were playing the piano and the mouse ought to be nearby your side.
3. Check the screen distance and height by reaching arms in front of you, your fingers should touch the screen and the the surface of the screen ought to be level using your eyes.
4. Avoid uneven positions, for instance sitting along with your legs crossed or sitting using your back or neck twisted at an angle.
5. Avoid using a laptop, as this will promote a poor posture.
6. Most importantly of all. MOVE! Take regular breaks, change position, fully stand up every now and then and perform desk exercises (for instance rotating your brain sideways, rolling shoulders and stretching your arms) every Half an hour to improve local tissue circulation. It is also truly essential that you keep active outside operate by subtracting frequent exercise to improve tissue well being.
Author Resource:
In the event you still experience troubles, have you thought to make contact with us you will come to Central Health physiotherapists in London or physiotherapists in the city to arrange an assessment. You can also provide perform station assessments.
Hayley Dalton, Chartered Physiotherapist, Central Wellness Physiotherapy
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