Aching from Your 9-5 Desk Job? Here’s What You Can Do
If you have a desk job, you’ve likely experienced not only emotional stress from ongoing responsibilities but also physical stress from the daily hours spent hunched over a desk staring at a screen. This 9-5 commitment often leaves little time to pay attention to your body and its well-being.
You may spend hours stuck in traffic, miss meals, forget to drink water, and then rush home to crash on the couch after an exhausting day. Where is the time for that self-care everyone keeps talking about?
When you’re unable to give your health the attention it needs, it’s no surprise that you’re suffering from daily aches and pains. A mostly sedentary lifestyle, even if you work out for 30 minutes every day, combined with a nutritionally lacking diet can take its toll. On the bright side, there are steps you can take to give your body support to feel amazing. Our medical fitness experts give you the rundown.
Make Time in the Morning
Getting up early can be tough – we get it. However, the early hours of the day give you an amazing opportunity to lay a solid foundation for the rest of your day. An extra 20 minutes to yourself can help you elevate your mindset so you don’t sweat the small stuff throughout the day. Stress and anxiety can cause muscle pain, after all.
Create a basic routine to center yourself. You can try:
Drinking a cup of herbal tea
Meditating
Reading
Making a nutritious breakfast
Taking a walk
You don’t have to stick to the same habits every day, but what’s important is setting aside that time for yourself each day.
Check-in with Your Transportation
How is your mode of transportation affecting your day? If you live far from work and driving is the only option, find a calming podcast or playlist that sets your day right so you don’t feel overwhelmed by traffic or potentially running late – things that are out of your control.
If you can, challenge yourself to ride your bike or walk to work. Any form of movement at the start of your day is a substantial step towards living with less pain.
Drink Plenty of Water
If you want to stay feeling good throughout the day, drinking plenty of water is a must. Your joints and muscles need to stay properly lubricated to avoid pain. Dehydration causes reduced blood flow to muscles, hinders water movement across cell membranes, and impedes thermal regulation. Make it a goal to drink 8 oz every hour. Set a reminder if you have to!
In addition to drinking enough water, make sure you’re replenishing electrolytes and minerals through leafy greens, unsweetened coconut water, and fruits.
Take Breaks and Go for a Walk
Practice habit stacking by forming two habits in one. When you get up to get a drink of water, walk around and stretch for a few minutes. This gets your blood flowing and gives your muscles a break from being stuck in the same position.
Movement is vital for your overall health, as this is how we get the lymphatic system, our detoxification pathways, moving. Without movement, you can’t effectively heal. That’s why we say, exercise is our best medicine.
Pay Attention to Your Posture
One of the most important things you can do during your workday is to pay attention to your posture. Slouching or even sitting without lower back support will likely lead to pain. Position your chair and desk so that your elbows are at a 90-degree angle and your upper arms are relaxed.
It’s a good idea to invest in an ergonomic office setup. A convertible standing desk may be just what you need.
Additionally, raise your monitor or laptop screen so it is at eye level to keep your neck healthy. Even if you don’t get up to walk around frequently, make it a habit to stretch at your desk with simple neck and hamstring stretches.
Fuel Your Body
No matter how good of a mechanic you are, your car won’t run without the proper gasoline. Your body and mind are the same – they need adequate nutrients to stay running efficiently.
Food has the power to either heal or harm your body. Foods high in processed sugars and bad fats can create inflammation, which causes muscle pain.
Focus on anti-inflammatory foods such as:
Greens
Nuts
Seeds
Other high-quality proteins.
While you’re at it, it’s probably a good idea to cut down on caffeine!
Get Out in the Sun
If you have a 9-5 desk job, you might not get outside as much. Take the opportunity where you can get it! Consider eating your lunch in a park or taking a stroll around the area on your break. Getting vitamin D through natural means is essential for your health.
Work with a M.A.T. Specialist
If your pain isn’t improving or is getting worse and disrupting your work day, it’s time to see a professional. Luckily, our Muscle Activation Technique specialists can address any muscle imbalances, get to the root cause of your pain, and create a plan of action to help you feel & move your best.
Underuse can seriously take a toll on your body and may require a methodical, slow and steady approach that is best discussed with a medical fitness expert.
Learn More > The Painful Cycle of Underuse & Overuse
Feel Better, Live Better
For a lot of people, a long workday can be hard on your body and mind. However, if you prioritize your health, you will not only feel better but also work more efficiently.
No matter what your situation, you don’t deserve to experience pain. You can live better when you feel better. If you find yourself struggling and being brought down by aches and pains, reach out to our medical fitness experts. We’ll get your body back in working order!