Are You A Desk Jockey?
If you have a job that requires you to sit down at work for overwhelming majority of your work day, then go home and sit more at dinner, in front of TV or PC, etc. – you may be a Desk Jockey. Are you sitting more than you stand, walk or move? Whereas sitting is not bad for the body, putting your body into one position for hours upon hours certainly is.
Did you know the following habits cause the following musculoskeletal problems:
- Sitting too long – this can inhibit blood circulation and lead to neck, joint and severe back pain
- Slouching forward – weak back and shoulder muscle can cause the upper body to slouch and lean forward straining the shoulder and neck.
- Looking downward at a computer – when a computer screen is below eye level it encourages dropping the neck forcing it out of alignment, which can cause upper back and neck pain.
- Crossing legs for too long – this causes the hips and spine out of alignment, causing back pain.
Don’t despair, Advacare Clinics can help with both practical suggestion you can d during the work day AND a variety of in-house options to optimal health.
- No Crossing! Uncross your legs and keep your feet flat! Try a footrest under your desk – it’s worth it.
- See Straight! Elevate your computer screen to eye level.
- Get Hip! Make sure you are equally distributing your weight between your hips – no leaning to either side.
- No Slumping! If you pull your shoulder blades back, they will come in line with your spine. Retrain your body – you can do it.
- Move it! Take periodic breaks, stand up, walk around and move your body.
- Stretch! While you are still sitting down, do several arm, shoulder and neck stretches.
- Breathe! Deep breathing will oxygenate your body and even lower blood pressure.
If you are experiencing back pain, shoulder pain and neck pain, call for an appointment today!
Mindfulness is the act of being intensely aware of what you’re sensing and feeling at every moment — without interpretation or judgment. Your mind, body are together in the present moment. This technique is a very natural and effective way to ease pain. While the idea might sound counter-intuitive, the calm and content emotional state achieved when practicing mindfulness will help.
The pace of our daily lives is a constant rotation of demands. Rushing to complete one task and moving onto the next; dealing with feelings of anger, frustration, depression infiltrate our daily routines. Chaos can impact not your quality of life but also your health. Headaches and neck pain can become part of everyday life. Even the most well balanced individual rarely makes time to relax the mind and body to just “be” and connect with the here and now.
- Quiet – Find a quiet and comfortable place to sit or lie down. You need to be clear of distractions, so make sure others know you do not want to be disturbed. Don’t forget to turn off your phone.
- Grounding – Once you are comfortable, turn your attention to your body. Focus on the feeling of how your body is in contact with the surface that you are on. Focus on the position of your body. Be attentive to any areas that have tension and center in on these areas. Try to consciously release this tension.
- Being in the Present – Make a conscious decision to let go of the past and the future, and concentrate on the present moment. Let everything melt away. Decide to meet whatever you feel with equanimity without judgement, anxiety or fear.
- Body Scan – Using your mind, now “scan” your body. Turn all your attention on one area of your body Be aware of the temperature, of how the fabrics touch your skin, is this body part tired or heavy? Do not engage this area just think about it, be aware of the sensations there. Continue to scan the rest of your body.
- Total Body Awareness – The last step is to bring your awareness to your entire body. Maintain this awareness for a few minutes. Feel your body from within, do not think about it, just feel it.
Mindfulness and wellness are integrated. You are more then just your illness or symptoms. You are a whole, made up of interrelated parts. Everything about you and your life is important and deserves to be taken care of at this time. Your physical, mental, emotional, and spiritual aspects depend on one another for well-being. Do not settle when it comes to your health.
We will personally tailor a wellness program specifically targeted to your wellness needs. For more information to make an appointment fill out our contact us form or call 952-835-6653