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Cervical

Sitting on a desk most of the day? You must read this article

 

Although it’s “just a desk job,” working in an office can wreak absolute havoc on our bodies.

If you’re someone who spends all day at a desk in front of your computer, you know exactly what I’m talking about.

Sitting for a desk job seems relaxing but actually, it is not. It is not easy and good for your body to sit continuously for long periods of time. The desk jobs could be more dangerous than what you may think.

According to researchers at Cornell University and the Cleveland Clinic Center for Spine Health,

Hunching over a computer is a leading reason why four in five women end up with crippling back pain at some point in their lives.

 

 

So, let’s take a quick look at few scary health risks of a desk job and then we will talk about how you can stay healthy while working in an office that requires you to perform your duties while sitting on a chair.

  • Muscular Skeletal Disorders
  • Diabetes
  • Cardiovascular Disease
  • Obesity
  • Poor PostureAches and Pains
  • Neck Issues
  • Carpal Tunnel Syndrome

What can we do to counteract this office life we have to live?

Alan Hedge, a design and ergonomics professor at Cornell, recommends you change to positions every eight minutes, and take a two-minute “moving break” at least twice an hour.

The best way to do desk job with relaxed body and mind is to perform yoga. You might be thinking how to spare time for performing exercises in such hectic schedule, but believe me here are some really easy and useful yoga exercises which you can even do at your workplace.

 

1. Wrist and Finger Stretches

Stretch your arms. Place your hands on the table, stretch your hands upward and bend backward with the other hand. Now start rotating your wrist, 5-10 circles inwards and outwards.

 

Working for long on a keyboard, builds up tension in muscles, tendons in fingers, hands, and wrist. So as to relax your hands and provide them proper blood flow, repeat this exercise after every 2 hours.

2. Seated Crescent Moon Pose

In this pose, stretch your arms touching your ears. Join your hands, stretching your fingers bend to right taking 2-3 long breaths. Repeat on the left side for other 2-3 long breaths.

This pose helps to relax your body so that you can return to your seat with a taller spine, a clearer head, and sharper focus.

3. Chair Pigeon Pose

Sitting on a chair for a long and hunching at a computer may cause neck pain. So here’s an easy and relaxing exercise that may help you to prevent this.

While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position.

You should feel gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching sides.

4. Sit and Stand Chair Pose

When we are seated all day, it makes your legs stiff and causes pain in the knees.

Begin seated with your knees bent 90 degrees and your feet flat. Press down from your heels, trying not to move the feet in toward your chair or use your arms, and make your way up to standing.

From standing, slowly sit straight back down, refraining from leaning forward and/or from shifting the hips to one side or the other. Repeat 5 to 10 times.

5. Desk Chaturanga

Your desk can support your yoga pushups! Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax while energizing the arms, which tends to go soft during the majority of the day.

Rest your hands about shoulder width distance on the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Your feet firmly placed, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs.

Exhale and press your chest back up to the starting position. Repeat 8 to 12 times.

Yoga gives us relief from countless ailments at the physical level. The practice of the postures strengthens the body and creates a feeling of well-being. From the psychological viewpoint, it sharpens the intellect and aid in concentration; it steadies the emotions and encourages a caring for others.

If you’re working in a position that requires you to sit most of the day, it is high time you talk to our physiotherapists to create an exercise plan for you. 

If you want to book an appointment with one of our physiotherapists, click here to contact us today.

Physiotherapy and Cervical Spondylosis (Cervical Osteoarthritis)

Cervical spondylosis is a condition of the bones, discs and vertebrae in the neck. This condition is common in people above 50 years of age. It is generally caused due to wear and tear of the discs with aging which lose their fluid and become stiffer. It is the most common cause of neck pain in elderly people.

Here’s a great video explaining the cervical spondylosis-

What are the causes of Cervical Spondylosis?

Cervical Spondylosis and PhysiotherapyThe main cause of this condition is aging. As a person age, there is a lot of wear and tear that happen to the bones, muscles and cartilages in the body. In the neck, the vertebrae dics become less elastic and provide less cushion and support. The bones and ligaments get thicker and put pressure on the spinal canal.

Other factors could be a previous injury to the neck or poor posture. Poor posture plus aging is the biggest contributor to this condition.

Being overweight and leading an inactive lifestyle also are a factor to this condition.

Symptoms of Cervical Spondylosis

Generally there are no significant symptoms in this condition. They can develop gradually or occur suddenly. Some of the symptoms are-

  • Neck pain and stiffness. The pain might increase while standing, sitting, sneezing, coughing
  • Headache generally in the back of the head
  • Numbness and pain in the shoulder and arms
  • Inability to fully turn the head or neck
  • Grinding noise is sometimes felt while moving the neck

Cervical spondylosis is generally most severe in the mornings. It does improve with rest but flares up again at night.

How can Physiotherapy help?

If you are suffering from Cervical pain, you should get in touch with your physiotherapist immediately. Physiotherapy can not only help relieve the pain but also ensure prevent its recurrence. Normally when a patient suffering from the condition walks into my clinic, we begin with assessing how severe the condition is and what is the range of motion of the neck. Our treatment involves the following processes-

  • Relief from pain
  • Support to the neck
  • Restore full range of motion of the neck
  • Posture correction
  • Strengthen neck muscles
  • Preventing future recurrence

If you are suffering from neck pain and have the above symptoms, please feel free to make an appointment with us and let our team of experienced Physiotherapists take a look at you. The key to quick recovery from Cervical Spondylosis is early diagnosis. You can call us at 905-232-2202 or can also  book an appointment online here.

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