Addressing Workplace Strain: Physio Tips for Adult Athletes with Desk Jobs

Are you someone who sits at a desk all day for work? Have you recently noticed that you are experiencing more aches and pain throughout your body from prolonged sitting?
 

At MCAP, we understand the demands that desk-based jobs place on the body, causing discomfort in the upper, middle and lower back. This article discusses the effects of an effective workplace setup and equips you with the knowledge to prevent these aches and pains. If this sounds like you, you have come to the right place.  

Ergonomic Workstation Setup 

In today’s fast-paced world, many athletes working desk jobs often balance the demands on their bodies due to their jobs and passion for exercising. Many face the challenge of combating workplace strain such as stiff backs, tight or weak muscles, and sustained postures, all play a role in hindering performance.
 

A proper workstation setup is vital in mitigating workplace strain, as ergonomics play a crucial role in reducing the risk of muscular discomfort and the strain placed on the body. Most common injuries associated with poor setups include tightness and stiffness in the upper and lower body, often leading to pain.  

So, here is what you need to do:  

  • Optimise your workspace by adjusting the desk chair and office desk to fit your body’s dimensions. 
  • Ensure adequate leg clearance and space under the desk for comfortable stretching. 
  • Position the monitor at arm’s length.  
  • Set the computer screen height at eye level 
  • Keep feet flat on the floor or a footrest 
  • Maintain a 90-degree angle in the arms while typing. 

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Prioritise Self-Care and Recovery 

As athletes, juggling the demands of work and training can impact how we perform, so it is essential to prioritise self-care and recovery to prevent burnout and injury.
 

Optimal training load is also important to ensure we are not overtraining, which can lead to increased fatigue and risk of injury and hinder recovery and long-term performance.  

So, here is what you should do: 

  • Incorporate relaxation techniques like deep breathing, meditation, or foam rolling.  
  • Aim for 7-9 hours of quality sleep each night.  
  • Monitor training load to prevent overtraining.  
  • Maintain proper hydration and a balanced diet.  

Incorporate Movement Breaks 

Extended periods of sitting can reduce blood flow to muscles, bones, and ligaments, causing stiffness and pain in the shoulders, back, neck, and arms and sometimes headaches. 

So, here is what you need to do:  

  • Take regular movement breaks. 
  • Remember to stand, stretch, and walk every 30 minutes where possible.  
  • Incorporate simple exercises like shoulder rolls, neck stretches, and leg lifts.  
  • Consider dynamic movements for flexibility and muscle relief, aiming for short breaks of 2-5 minutes multiple times a day. 

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Conclusion  

Navigating the challenges of workplace strain as an adult athlete with a desk job requires a proactive approach and a commitment to prioritising both physical health and professional success.
 

By implementing ergonomic workstation setups, incorporating movement breaks, optimising digital tasks, and prioritising self-care and recovery, individuals can mitigate the impact of desk-related strain and unlock their full potential both in and out of the office. 

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