Tips to Combat Common Discomforts of Desk Work

Spending long hours at a desk often leads to discomfort, such as shoulder stiffness, feeling cold, and swollen legs. This article provides effective methods to tackle these common desk work issues.

Common Desk Work Discomforts

It’s not uncommon for desk work to take a toll on the body. Here are some of the most common issues.

• Back Pain and Shoulder Stiffness

Prolonged sitting can lead to back pain and shoulder stiffness. For some, tightness can set in after only 30 minutes in the same position. Shoulder stiffness is often caused by muscle tension and poor circulation, while back pain results from the strain that sitting places on the lower back. Lack of movement and detailed work make these issues more likely. Ignoring them can lead to more serious conditions, such as herniated discs, sciatica, chronic headaches, and dizziness.

• Coldness and Dryness

Office air conditioning and heating can lead to discomfort, as well as dry skin. If left untreated, dryness can damage the skin’s natural barrier, making it more susceptible to irritation and itching. Additionally, air conditioning can cause “chill,” not only in winter but also in summer. Reduced blood circulation, decreased muscle mass, an unbalanced autonomic nervous system, and tight clothing can all contribute to feeling cold.

• Swelling

Many office workers find themselves dealing with swelling, especially toward the end of the day. Wearing high-heeled shoes can exacerbate calf tension, leading to swelling, but even flat shoes and long periods of sitting can inhibit lymphatic flow and cause swelling. Left unaddressed, this can worsen poor circulation and lead to issues like shoulder stiffness and coldness.

Remedies for Common Desk Work Discomforts

Here’s how to tackle each of these common issues while working at a desk. These tips are easy to try, so feel free to experiment with what works best for you.

• Remedies for Shoulder Stiffness and Back Pain: Movement

The best way to relieve shoulder stiffness and back pain is to keep moving. Remaining in the same position causes muscle tension and reduces blood flow. Over time, this can also lead to “sacral sitting,” where your back slouches against the chair, increasing strain on the lower back.

For back pain prevention, aim to sit deep in your chair and avoid slouching by keeping a gap between your back and the chair back. This "ischial sitting" position relieves pressure on your lower back.

Perform a simple back stretch by placing both hands on your hips, spreading your feet shoulder-width apart, and arching your back. Hold for three seconds, repeating ten times daily. To relieve shoulder stiffness, try shoulder rolls, lifting and lowering your shoulders, and extending your arms backward with elbows bent. Applying a warm compress to your shoulders can also improve blood flow and ease stiffness.

• Remedies for Coldness and Dryness: Warm from Within

To combat coldness, try applying a heating pad to your waist or using a stomach warmer. Additionally, drinking ginger tea can help warm the body from within. Black tea also has diuretic properties, which can help reduce swelling. Fermented foods are another option for improving circulation. When aiming to stay warm, prioritize keeping your lower body warm, especially your feet.

For dryness, use moisturizing lotion or cream and consume foods rich in vitamin B6 to support skin health. Foods such as pistachios, chili peppers, garlic, and tuna are high in vitamin B6.

• Remedies for Swelling: Avoid Tightness

The first step to combating swelling is to reduce pressure on the feet. If possible, switch to comfortable slippers while at work, and opt for less restrictive stockings or tights. Massaging the "Gensen" pressure point on the arch of your foot can improve blood flow, which can be done by rolling a golf ball under your foot.

Additionally, when doing stretches or shoulder exercises, include some ankle rotations to further prevent swelling.

Conclusion

From movement and stretching to dietary choices, there are many ways to address the common discomforts of office work. Consider lifestyle changes like regular exercise to boost metabolism, which can also help prevent back pain, shoulder stiffness, and coldness. Experiment with these tips and see what works best to keep you comfortable at your desk.