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Do you spend most of your day at a desk or computer sitting? Probably slouching? If so, it’s likely that you experience neck or back pain at some point during your day.
You are not alone; millions of Canadians suffer from chronic neck and back pain often triggered by routine activities such as working at a desk. Leduc Physio wants to help you get back to normal with a few exercises, tips, and tricks for dealing with neck and back issues at the office.
By strengthening muscles in the affected areas, the muscles increase endurance which can lead to a pain free day at the office. Here are some of our favorites:
Wall push ups; strengthen muscles across the chest, through the back and neck. *hands at shoulder height, keep body straight in plank position*
Scapular wall slide; strengthens muscles between the shoulders to correct posture and support neck. *keep your bum, shoulders and back of hands on wall at all times*
Neck retractions; strengthen muscles at back of neck.
*Place hands at back of neck, push neck into hands (while tucking chin) and hold for 5 seconds, then relax and repeat*
Mountain climbers on chair; strengthen muscles in back and neck while activating the core. *Do not use a rolling chair! Got into a plank position using a chair under hands. Alternate raising knees towards shoulder.
Stretching tight and sore muscles may be the key to relieving some pain. These stretches can be done anywhere! *Hold stretches for at least 30 seconds, and do not push through any sharp pain*
Upper trapezius stretch; stretches back of neck and across upper shoulder *hold base of chair, then tilt head towards opposite shoulder*
Stretch back of neck; stretches muscles along back of neck and between shoulders*place one hand on back of head and the other on the chin. Gently tuck chin (assist with hand) and apply pressure forwards/upwards on back of head simultaneously until stretch is felt*
Pectoralis stretch; stretches muscles through front of shoulders and chest*find a doorway, place palms on either side of door jamb with elbows facing down. Slowly walk or lean chest forward until stretch is felt*
Stretch for front of neck; stretches muscles at front of neck*Place one hand over the other at base of neck, gently press down against collarbone as you tilt chin upwards*
Adjust seat so feet are flat on floor, with knees level with or lower than the hips.Here are a few tips for preventing back and neck pain when sitting at a desk.
DID YOU KNOW?
You could get 10% off of a water pillow this month! Water pillows are great for neck and back pain; they conform to the neck in any position and are adjustable to soft, medium and firm support. Come in and give one a try!
At Physio Physical Therapy, we recognize the impacts that pain and dysfunction can have on one's personal and professional life. We are committed as primary healthcare professionals to help our clients resume their lifelong pursuit of health and well-being.
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