The “hot spots” for people who are constantly at their desk, behind a computer, or on a call are at the neck, hips/gluteal muscles, upper and lower back. I constantly see people walk in my office with these issues but have no knowledge of how to remedy it. I’m going to tell you how.

Get Up and Move

When you’re in the same spot for too long your muscles and joints get stiff. Get up, grab a drink of water, get the blood circulating and the muscles moving at least once an hour.

Adjust Your Workstation

Think for a minute. Are you constantly looking down at your computer? Are you experiencing pain, tightness or discomfort in the back of your neck? There’s a link between the two. Raise your computer height so that it’s closer to eye level. Or lower your chair so that you’re closer to it. However, be careful not to compromise your posture in order to do this. Don’t slouch, that’ll only cause mid and low back pain.

Use a Headset/ Hands-Free Device

Holding the phone to your ear for a 5-15 minute call requires various muscles to work for an extended period of time. In this position, the arm, shoulder and back muscles lock into a holding position tiring out the muscles and creating taut muscles. Switch to a hands-free device and give your muscles a break.

Stretch

You can stretch your hips at your desk without disturbing anyone around you or attracting too much negative attention. Plant both of your feet on the ground while you’re sitting in your chair. Choose a leg and cross that ankle over your opposite knee. You should be looking down at a triangular shape. Once you’ve done that all you have to do is lean forward and you should feel a stretch in the hip of the leg that is crossed. Hold for 30 seconds and switch to the other leg; repeat.

Add Heat

The neck pillows and heating pads are your friends. Heat for 20 minutes (See heat vs cold therapy).

Get A Massage

The amount of time that a person should get a massage varies from person to person. But I suggest that no one goes more than 4-6 weeks without a massage.

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