Exercises you can Do at your Desk to Improve your Posture

It’s common knowledge by now that sitting at a desk all day can be harmful for our posture. For a lot of us, our day jobs involve being hunched over a computer or laptop, and we’re already feeling the negative impacts that can have on our general wellbeing and back health. Bad posture at your desk can result in the following:

  • Shoulder pain
  • Elbow pain
  • Hip pain
  • Knee pain
  • Neck pain
  • Migraines
  • Headaches
  • Back pain (upper, mid and lower)

Slouching and leaning over our desks make bad posture an easy (but damaging) habit to get into. Addressing your bad posture might seem like a lot of effort, but there lots of easy exercises you can do to take the pressure off and relieve some of that tension, and in-turn improve your posture too!

5 easy things you can do at your desk to improve posture

Tip 1: Keep your ears in-line with your shoulders

If you find yourself craning your neck forwards to see your computer screen, then your posture is way off and you need to try and start adjusting it. Your ears should always be inline with your shoulders, and often, this little adjustment can have a knock on effect to the rest of your posture too. So it’s a good exercise to ensure you keep this in check throughout the day.

Tip 2: Every hour, consciously reset your posture

It’s a good idea to set yourself a phone reminder every hour to reset your posture. Even if you start the day with best intentions, sat in your ideal body posture, in 45 minutes you might have already slipped out of it into bad habits. When your posture reminder goes off, bring your head back so it’s level with your shoulders, pull your shoulders back, push your chest out, straighten your spine and uncross your legs.

Tip 3: Head rolls

A head roll is a basic exercise where you let your head roll slowly from one shoulder to the other. The key is to do this slowly and gently, and to take deep, long breaths. When done right it can help relieve tension in your neck and shoulders, which gives way to a better and more relaxed posture.

Tip 4: Shoulder shrugs

Shoulder shrugs are another way to encourage your body to release tension and relax. Shoulder shrugs involve revolving your shoulders in circles – raising them up to your ears and then back down again. A lot of people who work with computers carry a lot of tension in their shoulders, so this can be a key exercising to unlocking better posture and feeling more flexible and relaxed.

Tip 5: Fingertips to toes stretch

A few times a day it’s good to engage your whole body in an all-over stretch. The fingertips to toes stretch involves stretching out as long as you can and focussing on engaging the whole body and all your muscles in the stretching motion. You can do this in your seat, by reaching up and back with your arms, and reaching forwards and up with your legs under the desk. Use this as a chance to reset your posture afterwards too.

Chiropractic and Sciatica: What Can Help?

For those suffering with Sciatica, even the smallest tasks can be painful and difficult to complete. Sciatica is a common pain, which affects the sciatic nerve. This is a crucial nerve running from your lower back, down each leg. When you have Sciatica, the pain can be in either leg (or both) and can be felt in the hip area, buttocks, or feet too.

Common symptoms of Sciatica

Different people feel sciatic pain in different ways, and it affects people in different places too. Because the sciatic nerve stretches across such a large area of your body, people can experience flare-ups and pain across a wide variety of areas.

Some of these include:

  • Lower back pain
  • Sharp / stabbing pain in hips or legs
  • Sharp pain in buttocks and lower hips
  • Burning or tingling down the leg
  • ‘Pins and needles’ sensation in the leg or buttocks
  • Weakness in legs
  • Numbness in legs or feet
  • Shooting pain from buttocks down the legs
  • Constant sharp pain in hips
  • Pain when walking or sitting

For the majority of people, Sciatica usually only affects one side of the body, however it can affect both sides in bad cases. It depends on where the sciatic nerve has been affected.

How can a Chiropractor help?

Because Sciatica can vary so much from person to person, a personalised approach to healing needs to be taken, and this is something that can be done by chiropractic care. Unfortunately medication will not get rid of the Sciatica and usually doctors will only be able to prescribe pain relief or medication for inflammation (which can help manage the symptoms, but will not get rid of the issue).

A Chiropractor will work with you to understand the cause of the Sciatica, and will use a variety of methods to start addressing the issue and bring balance back to the body. Using a Chiropractor to help your Sciatica can help get rid of the pain quicker, and can help prevent it from occurring again in the future.

Sciatica Treatments Used by Chiropractors:

Ice/Cold Therapy: This can help by reducing the inflammation of the affected area and can help control the nerve pain. It reduces inflammation and helps control sciatic pain.

Ultrasound: This is a gentle treatment and works by generating sound waves that penetrate into the affected bodily tissues. It can help to increase circulation and reduce any spasming of the muscles. It also helps reduce cramps, swelling, stiffness and pain too (which can be a main part of the discomfort felt when suffering with Sciatica).

Adjustments (Spinal Manipulations): Spinal adjustments are what you expect to experience when you visit a Chiropractor, and it is certainly something that can aid Sciatica recovery. The Chiropractor can help restore flexibility and movement to the lower part of the body. This helps to restore normal vertebral movement in the spine, which can in turn reduce nerve irritation and pain.

Recommend home exercises: As part of your chiropractic treatment for sciatica, your chiropractor will likely recommend a few exercises and stretch to maintain at home. These will be tailored to you, and where you pain is originating from, and they can help build muscle strength and flexibility to prevent future cases of Sciatica arising.