If you work in an office you are likely no stranger to back and neck pain. Sitting at a desk for eight hours a day can lead to all kinds of issues ranging from minor muscle strains to carpal tunnel syndrome and beyond.
But this is true for more than just your average office worker — Canadian adults spend almost 10 hours, approximately 60%, of their waking time being sedentary. This means if you find yourself doing a lot of sitting during the day you are likely to experience muscle and back pain — if you haven’t already.
The good news is that experiencing back pain (or any type of pain) every day isn’t normal and doesn’t just come with the job. In addition to making some smart ergonomic changes to your office environment and working on your posture, regular therapeutic massage can help you feel a thousand times better and seriously reduce your pain issues.
At my massage therapy clinic in West Edmonton, I specialize in deep tissue and therapeutic massage and I have seen firsthand the benefits it has had for people who work in office jobs or at desks. Whether you are a teacher, accountant, secretary, student or person who finds themselves in front of a computer for most of their day — I can reduce your daily discomfort.
How To Properly Position Your Chair & Desk
How you position your chair and desk can make a huge difference when it comes to your back health. I recommend placing your chair as close to your desk as you can. If your elbows hang lower than the surface of your desk, adjust the height of your chair either up or down until your arms form the correct angle.
Adjusting your chair will be important, too. Sit in your office chair and form a fist between the back of your calf and the front of your chair. If there isn’t enough room for your first, then your backrest needs to be moved forward. If your chair doesn’t have the option of adjusting forward more, placing a small pillow or towel between the chair and your lower back will suffice, too.
Make Sure You Practice Good Posture
While having the right desk and chair set up is the first step to reducing back pain caused by office work, practicing good posture every day is also very important. If you find yourself slumped over your desk or slouching a lot, you are probably putting a lot of strain on the muscles and ligaments in your back. After a while, this can even lead to pain in other parts of your body like your shoulders and arms.
I recommend sitting as close as possible to your desk with your head upright, your upper arms parallel to your spine, and your hands placed at a 90-degree angle on your work surface.
Officer Workers Need Regular Therapeutic Massage Treatments
Eventually, all small problems turn into big ones if left untreated. The same goes for back pain and muscle strains caused by working at a desk all day. If you ignore the tightness in your neck or strain in your back, it can lead to bigger issues and far more pain down the road. That is why many of my patients choose to treat these budding issues early on. In fact, through regular massage treatment, they not only eliminate their pain but prevent future problems.
I get asked a lot… how often should I be booking a massage? For office workers, I like to recommend two-three times a month. Not only can regular massage prevent pain and improve your posture over time, but it can also lessen the anxiety and stress that are caused by your job. Regular massage also contributes to better mental health, fewer tension headaches and improved sleep.
How To Find a Massage Therapist Near Me
Because regular massage is so crucial for good back health for office workers, the best scenario is to find a massage therapist close to home you can trust. A local massage therapist in your neighbourhood means less time wasted commuting and more time spent focused on your health.
If you are located in West Edmonton and are looking for a massage therapist near you, I might be the perfect fit. My beautiful clinic is located at 9803 152 St NW in Edmonton and is a safe and inclusive space for all types of patients. I have been a registered massage therapist for over 10 years and have experience helping all types of people with acute pain symptoms through various deep tissue and therapeutic massage techniques.
I also believe in making the experience as comfortable and convenient as possible for my patients. I offer direct billing to most insurance providers as well as split billing for acupuncture and massage combo treatments. You can book an appointment online here or give me a call at (780) 224-7111.
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