Summer is coming to its end. Schools are back and many of us have had some time off and hopefully enjoyed a few lazy days. As you have spent more time around the house, in the garden, on the beach and less time in front of the computer you will probably have noticed that tension in your back/ shoulders/ neck has eased.

Take care not to get back to bad habits when you, yet again, spend hours every day at your desk and begin to feel that back, shoulder pain creeping back.

A few tips of prevention

Make sure your workstation is correctly set up!

  • Legs in a 90 degree angle, feet flat on the floor or on a footrest
  • Arms resting on the desk
  • Do you need a lower back support?

For more tips on how to sit correctly at your desk visit NHS’s website

Take regular breaks from your computer.

  • Take a few deep breaths
  • Roll your shoulders backwards/ forwards
  • Shake out your arms
  • Raise your shoulders to your ears and hold for a few seconds before dropping them down again
  • Turn your head to look over your shoulder, hold for a few seconds. Left, right
  • Lower your chin to your chest and back to centre
  • AND REPEAT! Several times!

You should try and do this a couple of minutes every hour and stand up and walk around at least every few hours to get your muscles moving and working a little.

To get in to a habit takes a conscious effort of doing something repeatedly for a while. But it will become part of your everyday routine, something you do without even thinking about it. And if it can help you feel better and in less pain surely it is worth it! correct posture at your desk