Do you suffer from Monday to Friday pain?
It is very common for patients to express that their pain only occurs Monday to Friday. The answer is very simple....what do you do on those days that typically doesn't occur on the weekend...For most people Monday to Friday is spent at work. So how do you fix it? Win lotto and retire? Whilst retirement might be nice, it probably is not going to happen anytime soon. Another reason your pain is only Monday to Friday and the key difference is, on the weekend you are up and about, constantly moving, doing different things, distracted, outdoors. Here are some simple tips to help
1- Take breaks
How many of you work through your breaks? Eat something whilst sitting at your desk, only stop working for 5-10minutes rather than having a full 30-60minute lunch break..Breaks are given to give you a rest, refresh, get up and move, eat, drink and so on. By taking regular breaks you allow yourself to recharge and potentially become more efficient at your work compared to working through without stopping.
2- Get moving
Sitting at a desk all day or being in one position for extended periods is not good for you. Whether you use a stand up desk and do a combination of standing and sitting, or a tradesman, move! Change your position. Being stationary for extended periods of time slows down lymphatic drainage, blood flow and your muscles have to work harder to pump blood.
3- Stretch & mobility exercises
Check out my 'get up out of your seat' blog with some ideas on how to stretch while at work!
4- Go for a walk at lunch time &/or after work
Yes you may just feel like resting but going for a quick walk can actually refresh you and make you feel more awake. Get some vitamin D and fresh air. There are many benefits to walking, one in particular is building muscle strength which can help with pain.
5- Address your work station setup
Are you sitting square on to your desk? If you use two computers, do you mostly use one over the other? If so put that computer directly in front of you and the other to the side, rather than having your head turned to one side for most of the day. Is your back actually touching your chair or are you leaning forwards? Identify your posture. Are your shoulders rounded forwards and elevated up towards your ears?
6- Drink more water
As a population we generally do not drink enough water. I do not mean coffee, tea, juice, I mean water. Have a glass on your desk and keep drinking. An added bonus of drinking more water is it will force you to get up and go to the toilet.
7- Get up
Every 20minutes, stand up and take a few breathes, stretch and move around. this does not need to be for very long, just a micro break. Then once a hour, walk to the kitchen, bathroom where ever for a few minutes. This wakes up your muscles, gets blood pumping, gives your eyes and brain a break.
How to achieve all of the above
Put a reminder of your phone or computer. Try putting post it notes in front of you. Make your health a priority. As much as I appreciate you paying our mortgage, it is what you do during the day that makes the most difference to your pain and allows the effects of my treatment to make the most difference.