DEALING WITH COMMON HEALTH PROBLEMS

Being at work and reaching those deadlines often takes long hours of sitting at your desk with bad posture and not getting enough movement, wreaking havoc on your body. Here are some tips on how to deal with common work-related health problems.

---

“Tech neck”
Staring at our computer screens all day (and down at our phone screens all evening) has left us suffering from ‘tech neck’ at some point.

What is "tech neck"?
According to physical therapist Carol Mack, “tech neck” describes that slight forward tilt to your head that becomes problematic when in that position for too long. With looking down at your screens for long periods of time, your neck muscles lengthen in the back, while shortening in the front. This causes strain that causes your shoulders to round and creates a hunch where your neck meets the top of your back.

Remember: Neck and back pain can be caused by anything, and you should therefore speak to your doctor first if you have recurring neck and back pain.

Carol Mack suggests this stretch for some relief:
1. Stand with your feet shoulder-width apart.
2. Keep your back straight and lift your chest.
3. Slowly let your left ear drop to your left shoulder.
4. Deepen your stretch by gently pressing down on your head with your left hand.
5. Hold for 30 seconds before you switch to the other side and repeat.

How to achieve your 10 000 steps a day
Getting in your recommended 10 000 steps a day can be a real challenge – especially when you have to a job where you’re required to remain at your desk all day long.

Why is walking so important?
“It allows us to get our heart rate elevated, and to build up our aerobic endurance. It helps control our blood pressure, it helps control our cholesterol, it helps with weight management, and it helps with blood sugar control,” says Dr Tamanna Singh, co-director of the Sports Cardiology Center at Cleveland Clinic.



Try these three creative ways to get moving and reach your step goal in no time:

1. Create a walking club with your friends
   Set up a walking club with friends who have the same mission to get their steps in. Not only will you achieve your goal and hold each other accountable, but it’s also a fantastic way to work in a daily catch-up. Sounds like a win-win!
   
   
2. Walk everywhere at work
   Have a quick question for a co-worker? Ditch email or a messaging service and walk to their desk. You’ll be surprised how your step count will improve if you force yourself to get up and talk to people face to face.
   
   
3. Get moving while watching TV
   Watching TV? Make a point of it to get up and march during commercial breaks. Or if you’re streaming, stand up every 15 minutes – whether you are marching in one place or pausing and taking a lap through the house. Folding washing while catching up on your latest series? Squat down to the basket to pick up a new item. The more you move, the better!

How to relieve everyday back pain
We all know sitting down for long periods at a time can be detrimental for your health – in many cases, sitting with a bad posture is to blame.

Here are two easy stretches you can do to relieve those everyday aches and pains:

Child’s pose
1. Kneel forward and sit on your knees with your hands on your lap
2. Walk your hands forward until they are flat on the floor
3. Lower your stomach between your thighs
4. Keep your forehead on the floor
5. Hold for 30 seconds and release



The cat/cow stretch
1. Start on all fours
2. Take a deep breath. When you inhale, drop your stomach and arch your back to lift your chest and tailbone towards the ceiling. Look up.
3. When you exhale, pull your navel in towards your spine to round your back.
4. Hold for at least 30 seconds.

Seated hamstring stretch
1. Sit on the floor with one leg stretched out in front of you
2. Get a hand towel, hold it on both ends and hook it around your heel
3. Slowly bend forward and bring your belly down to your thighs while keeping your back straight
4. Stretch until you feel mild tension in your lower back and back of your leg
5. Hold for 10 seconds and repeat on the other side.