Work Stress

 

Stress at work can be addressed through several tactics. Oftentimes, all areas need to be used to some extent in order to best manage and minimize any stressors. We will look at three important ideas:

  1. Workstation Ergonomics

  2. Physical Position/Activity Modifications

  3. Mental/Emotional

Workstation Ergonomics

  • Desk: Variable height is best, allowing you to sit for periods of time, as well as stand for periods of time. Can purchase a special desk to do this, or can purchase a desk topper to convert your current desk.

    • If desk adjustment can not be made, then get a foam cushion for underneath, and use tall kneel position in place of standing option.

  • Chair: Chair should be a supportive frame for you. If unable to change chairs, can add cushioning support to help reduce pain and promote good spine mechanics.

    • Some people like using stability balls in place of chairs, but this is often viewed as unprofessional but clientele. Can use a sit disc instead, which can be placed on your current chair to act as an unstable surface similar to the ball.

Physical Position/Activity Modifications

  • Change desk position routinely. This is customized to YOU. Some people need to change position every hour. Some need to change every 20 minutes. Listen to your body and determine the time BEFORE pain occurs and use that as your timeframe for position change. (example: Pain at 20 minutes, change position at 15 minutes)

  • Exercise at stressful points in your day to change your heart rate, improve circulation, relax tense musculature, and improve spine and joint health. Even 30 seconds of exercise has been shown to be beneficial.

    • Recommended Exercises:

      • Standing:

        • Squats

        • Seal Jacks

        • Facepulls

      • Floor:

        • Bridges/Banded Bridges

        • Thoracic Spine Extensions Foam Roller

        • Bird Dog (full tensioning)

        • Sidebridge/Sideplank

      • Stretches:

        • Upper trapezius

        • Scalenes

      • Tai Chi (Tai Chi for Health Institute)

 

Mental/Emotional

  • Meditation

    • Labyrinth

      • Walking

      • Paper

  • Breathing Techniques

    • Belly Breathing

      • Put one hand on your belly below your ribs, the other hand on your chest.

      • Take a deep breath through your nose, letting your belly push your hand out. Your chest should not move.

      • Breathe out through pursed lips as if you are whistling. Feel your hand on your belly go in.

      • Repeat for 3-10 breaths.

    • 4-7-8 Breathing

      • Inhale for 4 count

      • Hold for 7 count

      • Exhale for 8 count

  • Reduce clutter/visual stimulus

  • Quiet/Lower tone music or white noise

  • Plants

  • Fishtank

  • Office pet

Give some of these techniques a try! Please call us at 622-2500 if you have any questions!

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February 25, 2019

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