NEWS
RELIEVE TENSION PAINS?
Tension pain or Repetitive Strain Injury (RSI for short) is a generic term for chronic pain caused by static posture or repetitive action. It manifests itself mainly in shoulders, neck, arms, back,…
Tension pains are not just the result of ‘overstraining’ (= heavy repetitive action), but can actually also be connected to ‘underuse’ of the muscles, i.e long periods of sitting still.
1. Static work: sedentary job, clerical/office workers. Muscle tension can also be connected to not using the muscles enough which results in reduced blood flow (to the muscles). In combination with bad posture, long periods of inactivity can develop into a whole list of issues in the spine. These pains are often difficult to pinpoint and can differ from day to day.
2. Heavy repetitive strain: workers, cleaners, etc. This is usually due to a combination of very heavy strain and insufficient resilience in the body.
How can you avoid RSI-injuries? Here are 5 tips to help you with that:
1. Correct posture or performance. Make sure you take on a proper sitting position behind your desk, and use your muscles correctly while carrying out heavy physical labour (eg.: lifting and carrying). The most efficient form of prevention starts with a proper sitting posture, which can save you from a lot of problems in the long run.
2. Change your posture from time to time and alternate your actions. Plan your work and alternate heavy, intense tasks with lighter tasks. Your body needs variation. Take an occasional break from sitting by stretching your back, use a pressure relieving cushion or fitball, or have a stand-up meeting. Change postures and move, that’s the main message.
3. Strengthen your muscles: Good core muscles (abdominal and back muscles) give you better posture. This is especially important for people with physically demanding jobs who need to take extra care of their muscles and entire body.
4. Relaxation. Have a moment for yourself from time to time. A hot bath or a break in the sofa with a hot water bottle can really work miracles at the end of the day.
5. Exercise. Plan a daily 30 min movement intermezzo. Movement improves blood circulation in the muscles, which results in less tension complaints.
If the complaints persist, despite the above mentioned tips, you should best make an appointment to see a doctor.
Here are some exercises that will help you loosen and stretch your muscles while sitting behind your desk or from the comfort of your own home.
• Neck: Slowly move your head sideways, 10x, from one shoulder to the other. And then up and down. 10x. Don’t force yourself as you tilt your head backwards.
• Upper back/shoulders: Place both hands on the back of your neck and gently push your elbows back. Hold for 3 seconds and then release. Repeat 5x.
• Lower back: Place your hands in your lower back / pelvis and gently lean back while pressing the shoulders backwards a bit. Feel the gently stretch in the lower back and hold for 15 seconds
• Obliques / back: Side stretch, bend towards the side and try touching your calf. Hold the stretch for 15 seconds. Do both sides 2x.
• Hamstrings/legs: Stand up straight, put your foot on a small platform, keep your back straight and bring the tips of your toes towards you. Hold the stretch for 15 seconds.
Perform the exercises without causing strain. Don’t exceed the pain threshold. Hold the stretch for about 15 seconds. If some of the exercises hurt, then don’t do them.
Good luck!
