Tips for Relieving Joint & Muscle Pain & Stiffness at Your Desk

Prevent Muscle Pain & Strain at Your Desk1. Consider eliminating some of the repetitiveness of your work.


Can you rotate jobs with your fellow workers? Combined with better workplace design, this can allow you to engage different muscle groups than just your typing muscles.

Cut back your computer time if possible. This may mean reducing your recreational computer usage.

2. Don’t overlook stretching.

Take breaks to move and stretch every hour or so. Stretch your forearms by bending your wrists forward and
backward and by circling your wrists.

Stretch your neck forward and from side to side. Circle your shoulders forward, up toward your ears and back.

3. Take mini-breaks several times an hour.

Stop, let your arms hang to your side and take several full breaths.

4. Keep your arms and hands warm.

Cold muscles and tendons are more at risk for overuse injuries.

5. And, finally, imagine breathing into your arms, neck and shoulders as you work.

Rigidity is not the goal. Instead, focus on staying flexible and relaxed, even as you work.

RESOURCE
Repetitive Strain Injury: A Computer User’s Guide. Pascarelli, Emil
M.D., John Wiley and Sons, 1994.


Loosen Up Bodywork’s certified massage therapists specialize in deep tissue, sports massage & NMT, to provide the highest quality massage therapy for our clients. Book a massage appointment at our Pleasant Hill massage studio online or call (925) 289-9750.

Save Your Back with Mindful Movement

Massage in Pleasant Hill for Back PainGood posture, exercise & correct body mechanics help keep your back to be strong & flexible. The muscles, ligaments & discs of your back do a big job, supporting your spine & moving the weight of your body.

 

Help protect your back with mindful movement:

1. Spread your feet shoulder width apart for stability when moving or working. Stand evenly on both feet, with your knees slightly bent.

 

2. Practice feeling your center of gravity in your abdomen. Many people try to move from their upper bodies, which is less efficient than moving from your pelvis, hips, and abdomen (also known as your core).

Practice strengthening exercises for your abdomen. Take a class or ask for advice from your personal trainer or pilates instructor.

 

3. When lifting, stand close to the load, squat & use your legs to lift it, keeping your back upright & the object close to your body. Avoid twisting as you lift.

 

4. Kneel down on one knee to retrieve something from the floor.

 

5. When reaching for an object overhead, keep your shoulders and hips facing it—don’t twist.

 

Massage can help with posture by stretching shortened muscles and fascia (the connective tissue that surrounds your muscles and other tissues), freeing movement around the joints, & relieving muscle contractions that can pull you out of alignment.

 


Loosen Up Bodywork’s certified massage therapists specialize in deep tissue, sports massage & NMT, to provide the highest quality massage therapy for our clients. Book a massage appointment at our Pleasant Hill massage studio online or call (925) 289-9750.