The last year has changed the lifestyle and daily life of all of us. Among the major changes we can see there is certainly the introduction of smart working. If on the one hand it has allowed us to work and continue our activities comfortably from home, on the other hand in our homes we often do not have a workstation suitable for the well-being of the musculoskeletal system . We are talking about a correct seat, a comfortable desk, the right lighting. Even if we pay attention to maintaining good posture, it is likely that we will eventually lose focus and end up leaning or moving forward. Desk work and body achesthey are therefore closely related. Let’s see together what are the correct positions to maintain , the targeted exercises for the well-being of the neck , shoulders and back and the natural ingredients that can provide effective support.
What is posture
The posture and position of the human body in space and the relative adaptations it has with respect to the external environment as a consequence of different situations, whether static or dynamic. When the relationship between the various parts of the body is incorrect, greater tension is produced on the supporting structures of our musculoskeletal system, balance is less efficient and so you end up having bad posture .
If, for example, we remain seated for a long time at the desk, we will feel discomfort both with the muscles and joints , and with time, also with the bones. To maintain the well-being of our body it is therefore essential to correct an inadequate position as soon as possible and to practice functional exercises to maintain good posture .
Desk work and muscle aches: the correct posture for the well-being of muscles and bones
To be able to improve your position while working at the deskwe must take into account some factors:
- the seat and backrest ,
- the position of the screen and desk ,
- the use of footrests ,
- the breaks to keep the joints active .
So let’s start with the session: it is important to use a chair that allows us to maintain a correct posture. It must therefore have sufficient space and adequate inclination so that the buttocks are supported and the thighs can sit comfortably in a horizontal position. In this way the knees can form a right angle and the feet can touch the ground effortlessly . Furthermore, the seat must be equipped with armrests positioned at the same height as the worktop .
The backrest , on the other hand, must provide adequate back supportso as to ensure correct posture and avoid inclinations other than the natural one. The backrest must therefore not be tilted too far back, nor tilted forward. If there are already pains in the lumbar area, it may be useful to place a special cushion between the backrest and the lower part of the spine .
Regarding the position of the screen , the edge of the monitor should be at a slightly lower height than the eye line. The distance between the eyes and the monitor must be between 50 and 70 cm so as not to weigh them down. In any case, it is a good habit to hydrate them and provide adequate lighting .
The height of the deskit must allow you to type with your shoulders relaxed , loosely, without stiffening your fingers and wrists. The elbows should be resting on the desk or the armrests of the chair , again to keep the shoulders and neck relaxed. The chair and desk must therefore be adjusted to our measurements and the keyboard and mouse must be moved according to the height of our hands.
In the event that we are unable to place our feet adequately on the ground, it is necessary to use a footrest that helps to keep legs and spine relaxed and allows us to change position more frequently.
Also schedule breaksand fundamental: at least every hour, take a 5-minute break, get up and stretch your legs and arms. The importance of taking breaks to walk brings benefits to muscles, joints and blood circulation . All these small tricks will prevent you from assuming an incorrect posture while working at the desk avoiding the onset of pain and annoying ailments.
Exercises aimed at the well-being of the neck, shoulders and back
In addition to the precautions described above, there are many useful exercises to correct bad posture and help our body to always maintain a correct and ergonomic posture . These are small postural or relaxation exerciseswhich can be done both at home and in the office during breaks to reactivate muscles and blood circulation , but also to relieve stress and improve concentration . For example:
- Standing or sitting at your desk, rotate your shoulders at the same time, forming circles; repeat the exercise 10 times clockwise and 10 times counterclockwise.
- Standing or sitting, fix a point in front of you and rotate your head to the right and left without moving your gaze, then flex your head up and down, still without moving your gaze; repeat the exercise 10 times.
- Standing, with your legs slightly apart, place your palms on the lumbar area and arch your back back to stretch the spine; return to the starting position and repeat for 5 times.
- Sitting, with your legs slightly apart and your feet on the ground, rest your elbows on your knees and relax your back by curving it downwards, relax your neck by bringing your head down as well; hold the position for a few seconds and return to the initial position.
Natural supplements for desk work and muscle pain
To counteract muscle and joint discomfort caused by sedentary work activities and at the same time strengthen the musculoskeletal system , it is possible to supplement one’s diet with supplements based on natural ingredients , such as devil’s claw , arnica , turmeric , glucosamine , chondroitin and manganese .
Devil ‘s claw is a perennial herb used for muscle aches and promoting joint function . L’Arnica is a herbaceous plant for external use useful in case of muscle and joint strains and discomfort . Turmeric promotes joint flexibility , joint and bone well-being and also has antioxidant properties. Glucosamine and chondroitin , on the other hand, are components of the cartilage of tendons, ligaments and bones, allowing you to attract and retain a lot of water, which is essential for nourishing and lubricating the joints . Finally, manganese is a trace element that contributes to the maintenance of normal bones , the normal formation of connective tissues and theprotection of cells from oxidative stress .
