If you’re in pain when you work at the computer, then you’re like many people we see at Solutions Physical Therapy & Sports Medicine. Sitting in one position for a long time makes some muscles tight and others start to turn off. This can cause your neck, back, shoulders, and even legs to hurt. If your job involves a computer you need a way to fight this and stop pain at the computer
There are 2 main ways to stop pain at the computer.
- A better desk set up
- Microbreaks
Desk set up is one of the biggest things you can do to help stop pain at the computer. Especially if you spend a lot of time on a laptop, you may look like this:
A good ergonomic set up will look more like this:
- Screen is either big enough or close enough to read comfortably without leaning in
- Feet are supported on the floor or a stool.
- Most of the forearm is supported
There are other smaller nuances that you can add, but these are the 3 things that can make the biggest impact.
It’s important to recognize that this is a starting point, kind of your home base. Throughout the day, it is normal for your body to move around and change positions. If you try to sit perfectly like the picture above, you will get tired holding that position and that will hurt too!
While good desk setup is helpful, it’s still important to get out of the chair and move. This is called a micro break.
Microbreaks use a short 5 minute break every hour or two to break up the computer work and reset your muscles.
Here are the 2 best exercises to use during your microbreaks to help you stay out of pain while working.
Pec Stretch
Your pec muscles will often get tight with computer work. The arms being in front of you on the keyboard encourages this. Pec stretching helps to open up your chest and loosen your pec muscles.
Hold this stretch for 30 secs on each side. You should feel this mainly in your chest, a little in your shoulder, and maybe even your upper back.
Tall Kneeling Trunk Rotation
This exercise can be done kneeling or standing. Here are the key things to remember with this exercise:
- Push your hips as far forward as you can and keep them there the entire time this helps to stretch your hip flexors and turn on your glutes
- Push your elbows back as far as possible to open the chest. This turns your upper back muscles back on.
- Turn your shoulders as far as you can each direction but don’t let your hips turn at all. This makes you open up your mid back while really getting your glute muscles to turn back on.
- Take a 4 second inhale and 4 second exhale when you have turned as far as you can.
- Do 10 of these to each side.
Following these simple strategies can really make a difference in your work day.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, our physical therapists are experts at treating pain at the computer and will develop a plan to help you stop it.
Call us at 703-299-3111, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t try have a plan to stop pain at the computer?
But WITH a plan to stop pain at the computer you can live the life you want again.
The exercises above are a great way to get started. They don’t require a ton of time and are pretty easy to do correctly. They can help you get moving and living an active life again.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stop back pain and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
