🪑 Spending hours seated at a desk can take a toll on your back, neck, and shoulders. 👩💻 If your job requires you to sit for long periods of time, here are some tips and tricks to keep your back healthy and happy: https://loom.ly/chO_W_k #Stretching #MSK #BackPain
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We love your spine & you should too! Here are some self-care tips for your spine: 👉🏽 Practice good posture 👉🏽 Exercise regularly 👉🏽 Maintain a healthy weight 👉🏽 Take breaks from sitting 👉🏽 Practice proper ergonomics 👉🏽 Use a supportive mattress and pillow 👉🏽 Practice stress management 👉🏽 Avoid prolonged inactivity
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Core Strength for a Healthier You! Are you struggling to maintain good posture during a busy workday? A strong core can make all the difference. Poor posture can lead to back pain, but with a robust core, you can stand tall and protect your back from injury. Here are three low-impact desk-friendly core exercises to help you achieve just that: 1. Oblique Twists: Use a swivel chair for support. Sit on the chair, holding the edge of your desk. Tighten your core, then use your side abdominal muscles and hips to move from left to right. Aim for 20 reps. 2. Boat Crunches: Sit on the floor or your office chair, lean back slightly, and lift your legs until your shins are parallel to the floor. Hold onto the floor or your chair's edges as you lean back further and extend your legs forward. Bring your knees closer to your chest and repeat at least 10 times. 3. Seated Scissor Kicks: Sit on the edge of your chair, lean back slightly, and move your legs in a criss-cross direction while slowly lowering them. Lift your legs back up and repeat several times. Strengthen your core, stand tall, and protect your back! #CoreStrength #GoodPosture #DeskExercise #HealthyBack
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Result-oriented Physiotherapist || Helping individuals move better and pain free || Inspiration hub || Rhyme Architect
Beat the Sitting Blues💙 Do you spend most of your day glued to your desk? You're not alone! But all those hours sitting can wreak havoc on your body😪 Extended sitting can cause muscles to become tight and joints to stiffen, leading to discomfort and potential injury The good news? A few simple stretches throughout the day can make a big difference!🤞 Here's why incorporating stretches into your routine is key: ✨Improved posture: Sitting hunched over can lead to pain and discomfort. Stretching helps lengthen tight muscles and improve overall posture. ✨Enhanced blood flow: Sitting restricts blood circulation. Stretches get your blood pumping, delivering oxygen and nutrients to your muscles. ✨Increased focus: Feeling stiff and achy can make it hard to concentrate. Regular stretching keeps you feeling energized and focused throughout the day. Here are a few easy stretches you can do right at your desk [in the video] 🧡Note: Make it a habit. Aim to stretch for a few minutes every hour. Set a timer on your phone or use a reminder app🧡 ✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨ I am Getrude Kyei Baffour . I share insightful posts, let’s connect 🧡 #wellness #health #stretching #officelife #productivity
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Sitting down is crushing your spine! Here's my top tip to reduce pain - let me know yours in the comments ⬇️ Well, maybe that's a little bit dramatic 🤣 However, if you consider your spine (lumbar) to be 100% loaded in standing posture...then in sitting, the pressures are 50-80% more approximately. Now there's a lot of variables, and the 2 you can best use to your advantage to avoid lower back issues are: 🏃♂️Moving more throughout the day - The more you move the less important other things become, such as sitting posture. If you're bent over a laptop on the couch for 20 minutes, spend 15 minutes in the kitchen working from your work top, and then settle on to the dining table for 30 minutes, before moving again - most of these terrible working positions don't matter. If you're sat at your table for 3 hours in a "perfect sitting posture" without moving and changing position, you're in more trouble. ⬆️ Sit up straight with a lumbar support when sitting for any longer periods. But try and keep moving) If you are going to be sat there for a while, do try to maintain a better aligned posture, natural curves of the spine and head up on top of your spine looking straight forward. less pressures, and more even distributed pressures on your back. I used to believe that lumbar support made you weak. but if you are sat there a while, all those supporting muscles can fatigue and eventually you start to slouch and flatten the lumbar. A lumbar support helps maintain that arch in the lower back without straining the muscles. The simplest, most efficient thing to do is to move more throughout your day. Even if it is fidgeting around at your desk. You can do this however busy you are. Are there any other desk based/work habits you use to improve how you feel during the day and avoid painful issues? #DeskLife #PosturePerfection #BackPainRelief #OfficeWellness #ErgonomicSolutions #HealthyWorkplace #DeskStretch ⬇️⬇️⬇️⬇️⬇️⬇️ 💥 Hey I’m Russ 💊 I help desk-based workers in pain feel and move better, through functional exercise you can squeeze in to a tight schedule, anywhere, any time. 💻 From an insurance broker in my 20s who suffered back pain so badly sneezing was an issue, back to playing rugby and lifting weights well in to my 30s through Pilates. Liked this post? Want to see more? 🔔 Ring it on my Profile Follow #PilatesGuy 🔝 Connect with me
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October 2nd – October 6th Back Care Awareness Week The first full week in October is Back Care Awareness Week, a week to educate people on back care and how to prevent and relieve back pain. 80% of the people in the UK will experience back pain at some time in their lives. For many, this is a temporary mild discomfort for a few days, while for others it can be constant chronic pain affecting everyday activities. Over half a million people in the UK believe their back pain was caused or has been aggravated by their work and working environment. As an employer what can you do? Provide guidance on moving and lifting objects – provide training and guidance to employees for moving around the workplace in a safe manner, as well as the correct movements to take when lifting and moving objects. Prevention of back pain is better than caring for back pain. Consider employee workstations – workforces should have suitable computer chairs, standing stools, and kneeling stools appropriate to their needs. Provide lumbar support pillows or footrests to enable people to sit comfortably. Alternatively, consider standing desks for people that would rather stand with the option to sit, rather than be sitting all day. Encourage stretching and exercise – we’re not saying have a group yoga session at lunchtime, but by all means do that if you like, but encourage people to get up, walk around, and do a few stretches to keep from sitting scrunched up all day. Take a look at some of these office exercises: https://lnkd.in/gVriSVx. Consider in-office treatments – workplace massages have become extremely popular with employees and are a cost-effective way to help alleviate physical and mental tension which can lead to back pain. In-chair massages, at-desk massages and deep tissue massages can lend to a happier and healthier workplace. For more information on supporting your employees with back pain visit: https://lnkd.in/dcbnC6Y #backpainawarnessweek #backpain #humanresources
Desk stretches to ease aches and pains
bupa.co.uk
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Executive Mum Power Coach, Physiotherapist, Certified Posture Expert, Best Selling Author, Manage your back and neck and nerve pain
How can you stop your back from hurting when you are sitting? Back pain is a very common complaint for those who are sitting for long hours, specially for work or at home. If you are a working mum with a busy schedule at work and you sit for long meeting or for work related travels, you may have experienced back pain while sitting. In this video, lets discuss some simple tips to stop your back from hurting when you are sitting. . . . #sittingposture #backpain #backpainrelief #lumbarspine #nervepain #spinalpain #jointpain #spine #workfromhome #executivemumpowercoach #painfreedynamiclife #movenflexphysiotherapy
www.linkedin.com
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🚀 Elevate Your Day with Desk Stretches! 🌟 Beat the desk blues by incorporating these stretches multiple times a day. Your body will thank you for these quick and effective breaks: 1️⃣ **Neck Stretch:** Take a few moments to tilt your head gently from side to side, repeating several times throughout the day for continuous relief. 2️⃣ **Shoulder Rolls:** Roll your shoulders backward and forward periodically, keeping those muscles loose and stress-free. 3️⃣ **Wrist Flexor Stretch:** Don't forget your wrists! Stretch them multiple times by extending each arm and gently pressing down on your fingers. 4️⃣ **Seated Cat-Cow Stretch:** Take a minute to perform seated cat-cow stretches intermittently to keep your spine flexible and agile. 5️⃣ **Leg Extensions:** Lift and extend those legs regularly to boost circulation and maintain vitality throughout the day. Consistency is your wellness ally! 🔄 Break up your work routine with these stretches, and let the positive vibes flow! #DeskStretch #WorkplaceWellness #DailyRoutine
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If you sit down all day, you need this!🥹 Chronic sitting puts tremendous pressure on the hip flexors, leading to lower back pain. Dealing with these chronic ailments can be a big inference in your everyday demands—from work to personal life. Performing these simple exercises is a great way to combat the adverse effects of chronic sitting. #productivityhacks #lowerbackpaintips #casemanagement
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🚫 Myth: Always Sit Up Straight 🚫 It's time to challenge the age-old belief that sitting up straight is the only way to maintain good posture. While slouching isn't ideal, constantly sitting in an upright position can also take a toll on your back. 💼 Your spine needs a break! Remember to incorporate short breaks throughout your day. Lean back in your chair, place your feet firmly on the floor, and let your back relax with a gentle curve. It's a simple yet effective way to give your back the breather it deserves. 🌟 Better yet, mix it up! Consider standing for part of your workday, especially during phone calls or reading sessions. Standing not only promotes better posture but also adds a burst of energy to your routine. 🔄 Break free from the rigid "sit up straight" mindset. Your back will thank you for the variety and care! #PostureMyths #WorkplaceWellness #BreakTheMold #HealthyHabits #PostureTips #LinkedInWisdom
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