Is sitting at a desk giving you a pain in the neck?

Is sitting at a desk giving you a pain in the neck?

by Annie Smit

People who sit hunched forward at a desk for hours can develop a rounded spine and tight hip flexors, often leading to back, neck and hip problems. Even if you are (no longer) a “desk jockey”, we frequently find ourselves sitting; for meals with friends and family, watching television, or checking our phones to catch up on news and social media.

To my horror, I recently discovered (via X-ray) that over time, your spine can adjust to this habitual posture and lose its natural curvature. That stooped posture is not only literally a pain in the neck (or back), but it makes you appear older, less confident and less attractive (except if you're 18 and in a red dress). The danger is real.

Although we know it’s important to get up and stretch when working in front of a computer, it’s easy to lose track of time when you’re immersed in a task. What can you do?

1.    Get up every half an hour or 40 minutes and try these simple stretches, which should take less than five minutes:

• Roll the neck gently in a half-moon circle, then circle the shoulders backward and forward.

Tip: This way, your manager will know you carry a lot of stress.

Neck and shoulder rolls

You can hold a strap (scarf /belt) between the hands to give you greater range of movement:

• Reach your arms upward, linking the hands (or holding the strap) as you inhale and arch the spine slightly; lifting the chest and chin upward.
• Then reach the arms to each side and across the cheek (to stretch across the upper back).

Stretching up and to the sides

• Open your chest by linking your hands at the back, and lifting your arms and chin up as you inhale. 
• Then exhale, folding forward gently, with soft (not locked) knees.

Tip: Face away from your desk.

Stretching the shoulders and folding forward

• Let go of the strap (if you're using one) and take hold of opposite elbows. 
• Nod and shake the head and upper body, allowing the crown of the head to drop down and the head to act as a weight, providing traction to the spine. 
• Let the hands drop down and then roll up slowly, one vertebrae at a time. 
• Stand and breathe for a few moments.

Tip: Look serene. 

Folding forward and rolling up

• From standing, hold onto the back of your chair (or find your balance). 
• Take the right ankle with the right hand; press the hips forward and gently pull the knee back to feel the stretch in the right hip flexor and quadricep. This can progress to dancer's pose for a deeper stretch. 
• Change sides.

Tip: Taking dancer's pose allows an excellent opportunity to accidentally kick the office gossip. In my case, I would have to kick myself, since I work from home, and the office cat can't be stuffed with gossip.

Quadricep stretch

• Place the left ankle above the right knee, left knee out to the side. 
• Flex the supporting (right) knee and fold forward from the hips with a straight spine (standing pigeon). Option to reach toward the floor to increase the stretch.
• Feel the stretch in the outer left hip and lower back. 
• Change sides.

Tip: Your work mates will start to ask your advice on stretching.

Standing hip stretch

• Once back in your chair, take hold of the right side of the chair (or the right thigh/hip) with the left hand, hollow the belly and gently rotate to the right, keeping the torso tall. 
• Change sides.

Tip: This allows an excellent opportunity to surreptitiously spy on your colleagues.

2.      Perform some passive stretching and self-massage. You can use a block or thick book, and a tennis/spiky ball or serrated roller. A future article will cover options. 

3.      Take time out of your day to devote to yoga or a longer stretching routine. Below are some videos to help you get started.

4.      Is your mattress old as the hills? It's worth investing in a good mattress and the right kind of pillow for you; sleeping badly will only exacerbate neck and back pain.

5.      Massage, acupressure, acupuncture or adjustments may be worth the effort and investment. 

Stretching routines

Simple stretching routines can combat the effects of sitting for too long. The stretches in these videos are intended to be accessible to many people, including beginners and those who profess to be “not flexible”.

Of course, you do not have to be flexible to stretch. The more you stretch—gently—the more your body will make space for you; in more ways than one.

Do you have 10 minutes?

For "Simple sunrise yoga" (10 minutes) you can use a folded blanket or towel under the knees for padding. The routine starts with a few gentle neck roles and progresses to modified sun salutations from kneeling, followed by stretches for the hip flexors, back and hamstrings. 

 

Do you have 20 minutes?

For "Yoga stretch for office workers and cyclists" (19 minutes), you will need:

• A block (or thick book with a small towel wrapped around it for comfort)
• A strap (or scarf/belt)
• A blanket or towel

I hope you enjoy the stretching sequences filmed on beautiful Palm Beach, Gold Coast, Australia. 

More videos can be found here.