In the busy office work, sitting for long periods of time has become a daily routine for many office workers. However, staying in the same position for a long time can not only lead to shoulder and neck spine pain, but may also affect physical health. So, how can you alleviate these discomforts in the office? This article will introduce you to several simple and practical ways to let you easily say goodbye to shoulder and neck and lumbar spine pain!
1. Simple stretching exercises to relieve stiff muscles.
Neck Stretch: Every 30 minutes, gently rotate your head to the left and right sides, 5-10 times each time. At the same time, you can also use your hands to gently massage the neck muscles to relieve neck stiffness.
Shoulder Stretch: Stand or sit with your arms naturally lowered, then slowly lift up until you are shoulder level. Next, turn your arms back and feel the stretch of your shoulder muscles.
Lumbar Stretch: Sit in a chair with your hands on the back of the chair and gently tilt your head back while feeling the stretch of your lower back muscles. Alternatively, try standing with your feet shoulder-width apart and your hands on your hips, then slowly bend your waist to the left and right.
These simple stretches can be done at any time in the office, but they are also effective in relieving muscle stiffness and soreness caused by prolonged sitting.
2. Mugwort sticks warm moxibustion, soothes the meridians and activates the meridians.
In addition to simple stretching exercises, mugwort patch moxibustion is also a very practical way to relieve shoulder neck and lumbar spine pain. The mugwort leaves in the wormwood patch have the effect of warming the meridians and dissipating cold, invigorating blood circulation, and can effectively relieve muscle pain and stiffness by sticking it to the sore parts.
When using wormwood patches, it is recommended to wipe the patch clean, and then apply the patch directly to the sore area. In general, 20-30 minutes per application is sufficient, but the exact time can be adjusted according to individual circumstances. During the application process, if you feel uncomfortable or sensitive, please stop using it immediately.
3. Precautions.
Maintain a correct sitting posture: When working in the office, try to maintain a correct sitting posture with your back straight and your feet flat on the floor. Avoid stilting your legs or hunching over for a long time, so as not to increase the burden on the shoulder, neck and lumbar spine.
Get up regularly: In addition to simple stretching exercises, you should also get up regularly, such as pouring water and going to the bathroom. This not only relieves muscle stiffness, but also improves blood circulation.
Choose the right office chair: A comfortable office chair is essential for relieving shoulder neck and lumbar spine pain. It is advisable to choose an office chair with a backrest, armrests, and adjustable height so that it can be adjusted according to the individual's height and habits.
Intensify your workouts: In addition to doing simple stretching exercises in the office, you should also strengthen your daily exercise routine, such as swimming, yoga, jogging, etc. These exercises can strengthen muscles and improve flexibility, which can better cope with the challenges of sitting for long periods of time.
In short, relieving shoulder, neck and lumbar spine pain caused by sitting for a long time requires us to pay more attention in our daily life. Through simple stretching exercises, moxibustion with mugwort patches and maintaining good living habits, we can easily say goodbye to these discomforts and enjoy a healthier and more comfortable work and life!