Exercises For Back Pain Pdf

No More Injuries at the Workplace With These Easy Exercises

Sitting at a desk all day can wreak havoc on your body! Studies have shown that the human body is not mean to be stagnant and unmoving for long periods of time. We were made to move! Sadly, over the last few decades the number of sedentary, desk-based, jobs has increased exponentially. As a result, workplace injuries are on the rise leaving office workers at risk and uncomfortable. The most common office-related injuries are:

Repetitive Strain - typing, mouse clicking, or any repetitive movement made with the hands can lead to Carpal Tunnel Syndrome (CTS). CTS is a very painful compression of the median nerve traveling through the hands and the arm causing weakness, pain, tingling, and numbness sometimes in the whole arm.

Back Pain - sitting in the same position all day can cause pain in all areas of the back. Not sitting correctly in your seat can lead to hunchback, compression and curvature of the spine.

Stiff Muscles - sitting for long periods of requires the muscles to hold the core, neck, and shoulders in a fixed position. Over time this can cause fatigue, stiffness and sore muscles all over the body, but in particular in the neck and shoulders.

Decreased Blood Circulation - limited mobility while sitting puts less demand on the circulatory system meaning that heart rate and blood flow slow down. A slower blood flow accelerates fatigue and causes blood to pool in areas that are unmoving. Pressure under the thighs and blood pooling in the legs can lead to swollen legs and varicose veins.

Tight Joints - when not used for long periods of time, the tendons and ligaments all over the body can lock up causing severe pain. When called upon to move quickly after long periods of sitting, tendons and joints are prone to long-term injury.

So what's the good news? Thankfully, you can prevent injury at the office through simple stretching. No need for special equipment, clothes, or shoes! You can do it all easily at your desk with little effort and skill. The best treatment for office injuries is prevention so be sure to do these exercises every day:

- Shake your hands out and stretch your fingers.

- Interlace your fingers and with palms facing the wall, stretch your arms out in front of you. Repeat with your arms over your head.

- Move your shoulders circularly and do several up-and-down shrugs to counteract pain in the upper arms and shoulders.

- Gently roll your neck from side-to-side to avoid neck pain.

- Wiggle your toes and occasionally lift your legs out of your chair to improve lower body circulation.

For more office fitness tips and diet savvy secrets to feeling great, eating well, and keeping fit at the office check out:



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