As more people are returning to work in offices throughout Vancouver, it is important to develop good habits for mental and physical health. These are the top five tips to remember at the office.
- Prioritize your posture
If you have a poor posture all day, you can develop back pain and muscle tension. Practice sitting up straight, and keep your chair’s armrests at a height that allow your shoulders to relax. Use a cushion or pad if your chair needs one, and be sure that your lower back has proper support. It also helps to keep your feet flat on the floor.
- Walk and stretch often
If your days working at home were also spent chasing kids around the house or getting up to do chores throughout the day, you may find that you are tempted to sit for longer periods when you return to an office. Remember to get up and walk frequently to keep your blood circulating well. Also, try to stretch when you walk to reduce tension.
- Journal your stressors
Stress causes physical muscle tension and mental tension. To protect your mental health, start keeping a journal of what causes you stress. As you do this, you can identify patterns and find ways to deal with common stressors. If possible, try to come up with a positive response or solution to each source of stress.
- Practice mental and physical relaxation
Even on a day that does not feel particularly stressful, it helps to take a couple of short breaks to relax. Starting with your neck and shoulders, consciously focus on relaxing all your muscles one area at a time. Also, you can relax your mind by thinking about things that make you feel calmer.
- Set your screen straight
In addition to causing eye strain, having your computer screen at an improper height or distance can cause you to slouch or bend forward constantly. This can cause neck, back and shoulder pain. Make sure that your computer screen is on a surface that is an arm’s length away and at the right height for your comfort.
If you have issues with pain, be sure to manage it with professional treatment. We offer personalized assessments and treatment plans for a variety of musculoskeletal conditions and other issues. Please contact us to schedule an appointment.