As a graphic designer, we spend extended periods sitting sitting in front of a computer. And, of course, this can lead to back and joint pain. So it’s important to incorporate some healthy practices into our routine to relieve these pains and improve our overall health. Here are some tips and exercises that can help you:
To relieve back and joint pain
Maintain proper posture: Sit with your spine straight, shoulders relaxed, and feet flat on the floor. Use a chair with lumbar support and adjust the monitor height so your eyes are aligned with the top of the screen.
Take regular breaks: Every 30 or 40 minutes, stand up, stretch, and take a short walk. This helps prevent stiffness and improves circulation.
Stay hydrated: Drink water regularly to keep your body hydrated. This is essential for proper joint function.
Proper ergonomics: Ensure your workspace is set up ergonomically to reduce strain on joints and muscles.
Vary your position: If possible, use a sit-stand desk or do some of your work while standing to relieve pressure on your back and joints.
Exercises while sitting:
Stretching: Do gentle stretches to relieve muscle tension. Examples include stretching your arms overhead, gently leaning to the sides, and stretching your leg muscles.
Shoulder rotations: Sit up straight and rotate your shoulders forward and backward. This helps loosen the muscles in your neck and shoulders.
Back stretch: Sit on the edge of your chair, cross your arms over your chest, and gently twist your torso to one side while keeping your hips aligned. Repeat for the other side.
Ankle flexes: Sit and extend your legs in front of you. Perform flexing and extending movements with your ankles to improve leg circulation.
Chair squats: Stand up from the chair and do light squats, using the chair for support. This helps activate leg muscles and relieve back pressure.
Hand and wrist stretches: Gently rotate your wrists and fingers to maintain flexibility in your hand joints.
Core strengthening: Practice exercises like short planks to strengthen your core muscles, providing better support for your spine.
Consistency is key. That’s why I try to incorporate these tips and exercises into my daily routine for the best results. Believe it or not, even your creativity will thank you.
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