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Do you ever feel sore and tense after a day of work? Does your body feel like a twisted-up gym towel? Whether you’re working on your feet or at a desk, it can be easy to develop tense muscles and other kinds of physical strain while you’re on the job. Luckily, there are a few things you can do to alleviate these issues. Read on as we break down how you can keep your muscles feeling loose and limber while you put in another day’s work.
Get Out of the Groove
As Prince once sang: there’s joy in repetition. Getting into a groove can be hypnotizing. You start typing, and an hour later, you’re still hammering away at the keys. While it can be a good thing to get into the flow, remember to take breaks. Repetitive movements can cause “wear and tear” to your ligaments, tendons, joints, and other muscles that could lead to repetitive strain injuries (RSI) like tendonitis and carpal tunnel syndrome. Simple everyday activities like typing, scrubbing a floor, and jogging could lead to an RSI.
The key to avoiding an RSI is to break up those repetitive motions. Take frequent “micro-breaks” to rest and stretch your body. During these quick breaks, stretch your fingers and move your wrists. These movements will help improve blood flow to these areas. You should aim to do this every half hour. These breaks don’t have to be long; even a minute or two of stretching can make a big difference over time.
Back’s Straight = Feeling Great
If you’re feeling drained and strained after a day of work, you might want to check your posture. There’s a reason why adults kept telling us to sit up straight when we were kids: good posture matters. It’s not just a matter of aesthetics: a properly aligned spine is an important part of your overall health. What is a properly aligned spine? It’s when your ears are aligned evenly over your relaxed shoulders (your head not tilting back or thrusting forward), your shoulders are level (not hunched), and your weight is evenly distributed on both feet when you’re standing.
One of the reasons why good posture is important is that a misaligned spine puts tension on your body, which can lead to shoulder, neck, and jaw tension. Bad posture can also lead to back pain and tension headaches. Another reason why posture matters is that it helps you maintain correct form while you're exercising, which can help prevent injuries. A straight back also provides better balance for the body, making it less prone to falling.
If you live and/or work in a sedentary fashion, don’t worry: you CAN practice good posture while sitting. Here are a few things you can do to maintain good form:
- Don’t cross your legs! Keep your feet on the ground with your ankles in front of your knees.
- Gently stretch your muscles to relieve muscle tension.
- Take quick walks around your home or office.
- Keep your shoulders relaxed: don’t round them or pull them backward.
- Keep your elbows in close to your body.
- Fully support your back with a back pillow or use an ergonomic chair with a supportive backrest.
- Use a well-padded seat to support your thighs and hips. Maintain your thighs and highs parallel to the floor.
Now You See It, Now You Don’t (Because You’re Strained)
Anyone who works regularly with screens can expect to feel some form of eye strain eventually. Eye strain can manifest in a variety of ways: watery eyes; tired or sore eyes; increased sensitivity to light; blurred vision; headache; or sore neck, shoulders, or back. Eye strain can happen as a result of reading for too long without resting your eyes, looking at digital screens for a prolonged period of time, driving long distances, or being exposed to bright or dim light. Dry air blown from a fan, heating system, or A/C unit can also cause some forms of eye strain.
Treating eye strain can involve a few factors. Make sure you check with an eye doctor first to make sure the strain isn’t a symptom of an issue with your vision. Sometimes, the right pair of glasses or contact lenses could fix the issue. Otherwise, the key is to remember to blink regularly, lubricate your eyes with drops, gently and slowly rotate your eyes when they start to feel sore, and take regular breaks from any activity that requires your dedicated focus.
You should also follow the 20-20-20 rule. Make an effort to take a 20-second break every 20 minutes to look at something that is at least 20 feet away from you. Changing your focal point will help alleviate any tension you feel from looking at something else for a long time with your full attention.
Article by Austin Brietta
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