7 exercises to help reduce pain and fatigue for office workers
Simple exercises that can be done right in the office can help reduce neck and shoulder tension and lower back pain.
Neck and shoulder pain is a fairly common disease for people who work in offices, using computers for 8-10 hours a day. According to experts, sitting in one place for a long time without changing posture will cause the muscle system to stiffen.
At the same time, continuous activity of the muscles in the fingers, neck and shoulder area will cause symptoms of stiffness and sharp pain. If this condition persists, the patient will have continuous pain and fatigue, and in more severe cases, will be unable to continue working. To reduce symptoms, you should increase exercise, take advantage of rest time to practice some stretching exercises.
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Neck and shoulder pain is a common symptom in people who regularly work at computers or drive long distances. |
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The simplest exercise to reduce neck and shoulder pain is to stand at a 90-degree angle to the wall, with your hands on the inside of the wall, and tilt your head to the opposite side as far as possible to stretch the neck and shoulder muscles. Do this 10 times and then switch sides. |
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Another simple movement that helps relieve tension in the entire neck and shoulder area is to stand with your back against a wall, feet about 10 cm from the wall, arms straight behind your back. Slowly move your arms to the side, still facing the wall. Do this 10 times, breathing evenly. |
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Using the keyboard and mouse continuously for long periods of time can easily cause wrist pain and fatigue, which can lead to carpal tunnel syndrome in the long run. |
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In the office, you can use two small, rotating balls to exercise your wrist muscles. If you have a hand-muscle massager, you can take advantage of your free time to practice. |
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If you don’t have a wrist stretcher, you can stretch your wrist by using your other hand to warm up the other wrist. A simpler exercise is to hook your index fingers together and stretch them, hold for 5 seconds, then relax. Repeat 10 times. |
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Sitting for long periods of time and lack of exercise can also cause pain in your lower back and buttocks, which can lead to sciatica in the long run. |
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You can improve this pain with a simple exercise. Sit on an office chair, one leg straight, one leg bent, hands on hips, slowly bend forward, hold for 3 seconds, then sit up straight. Repeat 10 times. |
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At home, you can lie flat on the mat, one leg bent, the other leg crossed over the knee of the other leg, and your hands clasped inside your thighs. Pull your legs towards your chest, press them as close as possible, hold for a few seconds, and then return to the starting position. Repeat the movement 10 times. |
