Important Message from The Joint Chiropractic regarding COVID-19 (Novel Coronavirus) - Read More

How to Cope with Long Sitting Sessions at Work

By Sandy Schroeder

Sitting at a desk or in front of a computer is a fact of life for many of us. If we don’t use a standing computer device, we need to know how to cope. Here are some tips to make life easier from

Streamline your setup – If you are looking down at your monitor you may develop neck and back pain. If you are looking up, you may have dry eyes. Make sure your monitor or laptop is at eye level, your chair has good back support, and your feet are flat on the ground.

Bump Up the Message – Wherever you can, enlarge the font size to avoid squinting at your work, avoiding headaches and tiredness.

Blink more - When you are looking at a screen you may blink about a third as much as you normally would, which can create dry eyes. Make an effort to blink more until it becomes a habit. Also do a 20-20-20 routine as you work, looking about 20 feet away every 20 minutes for 20 seconds.

Set an alarm – Set up a reminder bell for 20-minute intervals. When it rings do a few chair exercises and take a lap around the office.

Mix it up – Wherever you can, relieve your sitting schedule with walking meetings, standing phone conversations, or split schedules to break up sitting time.

Use the steps – Grab every option to walk more, up the steps, across the parking lot, and around the office for walk and talk meetings.

Take a break after work -  Avoid settling in on the couch or in front of your computer when you go home. Give your eyes a rest as you head outside for a walk, or whip up dinner.

Exercise While You Sit

Use simple exercises while you sit. Many experts recommend moving while you sit. Shift in your seat, flex your ankles and feet, and do chair exercises to avoid static sitting. When the body sits too long the back bends forward opening the door to back, hip and leg pain. Try these simple routines.

Undercover leg lift – Point your legs straight out in front of you under your desk. Then lower your right foot, keeping your left leg raised. Then reverse and repeat.

Seated ab swivel – Sit straight and let feet hang a couple of inches off the floor. Grip your desk and contract your core as you twist from side to side.

Tighten thighs – Move knees and ankles together and move legs to a 45-degree angle. Hold for 60 seconds. Release and repeat.

As you deal with long sitting sessions, stay active before and after work. When you can, take an afternoon off and keep moving with your choice of biking, walking, running or sports. Your body will thank you.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Chicago, Ill.

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