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While limiting device use and having an ergonomic work station are great strategies for preventing
musculoskeletal disorders, your best defense is to move more often.
Our bodies were designed for movement and the more physical activity we can be engaged
in, the healthier we will be.
And physical activity does not always have to be planned exercise.
The biggest challenge is finding ways to create more movement throughout the work day.
One simple strategy is to take frequent standing breaks from your desk.
There are a number of apps available for your internet browser and phone which will remind
you to stand up and do some stretches or exercises when at your desk.
We recommend you take at least one standing break every 30-60 minutes.
Even if you are not currently experiencing any signs or symptoms of musculoskeletal disorders,
there are a number of preventative strategies you can take to ensure that these symptoms
do not develop.
Many people recognize that they could have better posture or they remember their parents
nagging them about slouching and sitting up straight.
Not everybody with bad posture will have pain right now as the body is highly resilient
and adaptable.
However, over time, sustained poor postures increases strain on the body, and therefore
increases your risk of MSDs.
One way we can protect ourselves from the effects of bad posture is to always try to
maintain a neutral spine posture.
Neutral spine is the natural resting position of the spine where the discs, joints, muscles
and ligaments experience the least amount of stress and act as a spring to help support
our body against gravity.
To find neutral spine in a seated position, place your hands on top of your hips.
Roll your hips gently forward and backward as far as you can go.
The middle position you feel between these two extremes is your neutral hip position.
Your torso should sit on top of neutral hips to maintain the natural 3 curves of your spine.
Your head should be directly on top of your shoulders and your shoulders should feel relaxed
and centered over your hips and your low back should be supported with a gentle curve maintained.
While your spine and body should be free to move in any direction, the neutral spine is
the best position to be in if you have to maintain one posture for prolonged periods
of time.
During your standing breaks, we recommend a series of stretches and movements to help
you stay loose and mobile throughout the work day.
Stretches should be performed for 30 seconds each.
You should always consult a health care practitioner if you are unsure if a stretch or exercise
will be safe and effective for you.
Here are a few exercises to get you started at your desk.
To stretch your forearm, place your arm in front of you and gently bend your hand down
towards the floor.
You should note a gentle stretch sensation on the top of your arm and be sure you don't
feel any pain into your wrists.
To stretch the other side of your forearm, now bend your wrist backwards and feel the
stretch on the underside of your arm.
To stretch your neck, gently pull your head to the side and rotate your nose towards the
same shoulder.
You should feel a very gentle stretch on the top of the shoulder and into your neck.
To perform shoulder rolls, gently roll your shoulders forward 10 times and backward 10
times.
Be sure not to shrug too hard into your neck or create any tension in these muscles.
Focus instead on a gentle, smooth motion.
To perform arm angels, stand nice and tall and make large circles with your arms, try
to get your hands as far away from your body as possible when performing this exercise.
To perform high knees, stand nice and tall and bring one knee into your chest, holding
this position for 2 seconds.
This stretch will help loosen up your hips and low back.
To perform a chair lunge, first be sure to secure your chair so that it does not move.
With one foot on the chair, lean forward so that you feel a stretch in the front of the
opposite hip.
Hold onto the chair for balance if necessary.
To perform side bends, stand nice and tall with your hands on the sides of your legs,
slide one hand down the leg and bring your other arm over the top of your head.
Hold this position for 2 seconds and then repeat the same motion going in the opposite
direction.
When it comes to the prevention of MSDs, there is no magic formula, the key is to move more.
If you are currently experiencing any of the signs and symptoms associated with MSDs, seek
the care of a qualified health care practitioner such as a chiropractor, or physiotherapist
to aid your recovery and customize a prevention program to meet your individual needs.
This would include strategies for exercise, hydration, as well as nutrition.
Now, in addition to this video, there are a variety of resources we've customized to help you.
Check out our website for more information.
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