The average American spends more time working than doing anything else. Even more than sleeping. According to a Gallup survey, the average American workweek is around 47 hours per week, translated into a 9.4 hour workday.
That’s a lot of time sitting on your duff at your desk.
No wonder I hear a lot of complaints about sore necks, shoulders, and upper backs.
In last week’s blog post I laid the foundation for understanding and identifying Upper-crossed patterns (affectionately referred to as UCP moving forward) in the body.
To review, UCP is observed with a collapse through the chest and ribcage, an increased C-shaped curvature though the upper back and neck, with the upper arm bones rotated inward.
Discomfort is classically felt in the upper back, between the shoulder blades, the neck, and the shoulder joints.
It’s also not uncommon to feel pain and tingling down the arm, into the hands, as well as experience frequent headaches.
UCP is commonly seen in people who spend a lot of time sitting in front of the computer.
I also mentioned the one thing most people like to do.
When I chat with my clients about what they do with their upper back pain, most people show me they try to manage their discomfort by further rounding their upper back or stretching their arms across their body.
I won’t discount the fact that it feels good to do this.
Now, I’m not the Posture Police, but I am of the opinion that this is the go-to not because it’s therapeutically corrective, but because you just spent a few hours pretending to be a statue in your cubicle and a little movement through the spine feels extra nice.
It’s not the “right” stretch, but movement rules the road, so get it in however and whenever you can!
Without further ado, I’d like to launch into some workplace solutions for your upper back and neck pain.
The workplace ideas are different than the home solutions, seeing as crawling under your desk to stretch may be frowned upon in certain corporate environments.
Sit Less. Move More.
We are designed to move. Your body is home to 360 joints and 640 skeletal muscles.When it comes to your body, the old adage rings true, “use it or lose it”.
Think about it: you park you’re ass in your desk chair, and with the exception of lunch, a few pee breaks, and a trip or two to the copier, you’re pretty much stuck in a stagnant posture for the majority of your 9.4 hour workday.
It’s like when you were a kid and would make funny faces at other kids and grandma would threaten you that if you kept making lewd faces you would freeze like that.
Grandma was smart. When you park-and-hold your body, it actually adapts to what you ask it to do.
Solution: ask it to do something else!
Warning: doing something different will feel strange and maybe slightly uncomfortable at first. Your body is freaking out because it’s been out to lunch. It’s common. It passes. It gets bettah (said in your favorite Monty Python voice)
What does this look like in your workday?
Your smartphone is for more than checking Facebook. Use apps to help remind you to unlock your joints and get them juicy with movement.
It’s recommended that you get up for a few minutes of moving every half hour.
When you get rolling on your work, it’s easy to forget.
Set a timer to remind yourself to get up regularly. iOS friendly apps like Stand Up: The Work Break Timer can be helpful.
There are many different apps across different operating platforms to check out too.
There are even ones to remind you to switch your focus farther away than your computer screen; yep, there are also muscles in your eye! Set that timer and get off your duff. Take a stair break and a stare break.
Adopt a Dynamic Workstation
It’s been said sitting is the new smoking and increases your risk for obesity, many diseases, and aches and pains.
If you are a disciplined exerciser, when you break down the ratio of exercise to the rest of the day, even avid gym rats are actually quite sedentary.
Movement doesn’t require a change of clothing and shoes, nor does it mean you have to sweat your face off.
Movement needs a reframe. Moving more doesn’t imply you exercise more. Exercise is movement, but not all movement is exercise.
A very popular workplace solution is implementing the regular use of a dynamic workstation. A dynamic workstation allows you to perform your work sitting or standing throughout the day and is easily adjustable to allow for changes in your posture. There are many ways to adopt more dynamic movement into the office, from expensive hydraulic desks to IKEA hacks. There are even cardboard box methods that are inexpensive and portable. The possibilities abound; find the one that works best for your particular work environment.
I typically switch from sitting at my desk to standing at the kitchen counter, or even popping a squat on the floor to do some computer work.
It’s easy to fall into the trap of not moving. We can get our “stretch on” while at work, which also doesn’t mean you need to go to yoga class.
Remember our Movement Reframe; quality movement doesn’t require a change of clothing, nor does it take an hour out of your day.
Stretching/moving is merely a way to pay attention an move into your stuck spots.
When it comes to UCP, it’s really easy to move the area that is feisty and aching.
An area in need of attention is in the chest and abdomen.
Following are a few strategic movements you can easily perform while at your desk:
Reach for Heaven
You’ve been slumping it forward for hours; get your arms up in the air.
This helps open your chest and abdomen, loosens your shoulders, aides in circulation and fluid balance, and gently activates the muscles in your back. Don’t forget to take a deep breath here; fill your lungs all the way up!
Hands Behind Your Head + Look Up
Squeeze your shoulder blades together and down your back as you open your elbows to the side.
Don’t pull your head forward.
You may feel a stretch in your chest.
Next, bring your elbows back together and slowly extend through back through your spine so your elbows point to the ceiling. This stretches your front as well as brings some movement to the thoracic spine, which has been stuck in a C-shape for awhile.
There’s the Door
Use the doorframe of your office or your cubicle to help you move, release tension, and restore your posture.
Place your hands, shoulder height, on each side of the frame. Try to keep the tops of your arms parallel to the floor. (I didn’t to that; don’t be like me here. I’ll fix the photo someday)
Keeping your abs strong, gently move forward through the opening by squeezing your shoulder blades together and down your back.
You can also put your hand on the doorframe, shoulder height, and slowly rotate away from your hand.
Both movements stretch your front, and activate the muscles on the back of your body.
Do these movements throughout the day to loosen up, release tension, and play with your posture. Your body will thank you and movement helps your mind operate at its greatest potential.
Opening your chest and bringing strength back into your back muscles should help you sit up straighter, breathe a bit easier, and feel more relaxed all day long.
It’s incredibly easy to be strategic with your body while at work. Start today and be amazed at the improvement you feel in your body.
Stay tuned for next week’s third installment: What you can do at home or the gym when you have the ability to get on the floor, use some bands or weights, and have more time to dive deeper into your body to restore your posture and efficient function.