Sitting or standing for long hours during work can lead to muscle stiffness and discomfort, often progressing into more significant issues over time. Persistent pain caused by repetitive movements or poor ergonomics can disrupt productivity and overall well-being. Seeking support from WCB physiotherapy in Spruce Grove can provide effective solutions for addressing these challenges. By incorporating strategies from work injury physiotherapy in Spruce Grove, employees can manage and prevent workplace-related muscle tension, ensuring they stay active and comfortable throughout the day.
Common Causes of Muscle Stiffness and Pain at Work
1. Prolonged Sitting or Standing
Sitting for extended hours without breaks or standing in one position can cause stiffness in the lower back, shoulders, and legs. Over time, this leads to restricted mobility and chronic pain.
2. Poor Posture
Slouching at a desk or improper lifting techniques place undue stress on muscles and joints, contributing to discomfort and strain.
3. Repetitive Movements
Tasks that require repeated motions, such as typing or heavy lifting, can overwork specific muscles, leading to stiffness and soreness.
4. Lack of Movement Breaks
Remaining stationary for long periods reduces blood flow to muscles, increasing the likelihood of tightness and pain.
How Physiotherapy Addresses Workplace Discomfort
Work injury physiotherapy in Spruce Grove provides targeted treatments designed to manage and prevent workplace-related muscle stiffness and pain. These approaches address the underlying causes of discomfort while promoting long-term physical well-being.
Postural Correction and Ergonomic Advice
Postural misalignment is a major contributor to workplace discomfort. Physiotherapy involves assessing work habits and implementing ergonomic adjustments to reduce strain on the muscles and joints. Proper desk setup, adequate lumbar support, and correct monitor height are emphasized to maintain alignment throughout the workday.
Exercise: Seated Posture Reset
Sit on a chair with feet flat on the ground. Ensure the back is straight and the shoulders are relaxed. Use the core muscles by pulling the navel slightly toward the spine. Keep this position for 10–15 seconds, then release. Repeat this exercise periodically to maintain awareness of posture.
Soft Tissue Techniques for Pain Relief
Physiotherapy uses manual therapies such as massage, myofascial release, and trigger point therapy to diminish muscle tension, improve blood circulation, and restore flexibility. These techniques are particularly effective for managing pain caused by repetitive tasks or sustained positions.
Exercise: Shoulder Rolls
Sit or stand with arms relaxed at the sides. Slowly roll the shoulders forward in a circular motion for ten repetitions, then reverse the motion for another ten repetitions. This helps to release tension in the neck and shoulders caused by prolonged sitting or computer use.
Strengthening and Stretching Exercises
Targeted exercises are a key part of physiotherapy, focusing on building strength and improving flexibility in muscles prone to tightness or overuse. These exercises address areas such as the neck, shoulders, and lower back to enhance mobility and reduce pain.
Exercise: Cat-Camel Stretch
Begin on hands and knees with the back in a neutral position. Slowly arch the back upward toward the ceiling (like a cat stretching) while tucking the chin toward the chest. Then, lower the belly toward the floor, lifting the head and tailbone upward (like a camel). Repeat this stretch 10 times to improve spinal flexibility and release tension in the back.
Movement Strategies
Incorporating regular movement into the workday is vital to prevent stiffness and improve circulation. Physiotherapists develop routines to ensure consistent movement, such as setting reminders to stand or stretch every hour and alternating between sitting and standing positions.
Exercise: Desk Leg Swings
While seated, straighten one leg and swing it back and forth, ensuring a smooth motion. Perform 10–15 swings on each leg. This exercise promotes blood flow and prevents stiffness in the lower extremities during long periods of sitting.
Practical Tips to Stay Active at Work
Take Movement Breaks
Incorporate short breaks into the day to stand, stretch, or walk around. Movement promotes blood flow and reduces the buildup of muscle tension.
Perform Desk Stretches
Gentle stretches like seated side bends, neck tilts, or shoulder rolls can be done at the desk to relieve tightness and improve flexibility.
Adjust Workstation Ergonomics
Ensure the desk, chair, and computer monitor are set at appropriate heights to maintain proper posture. Using lumbar support cushions or adjustable chairs can further reduce strain.
Alternate Sitting and Standing
Using a sit-stand desk or alternating between sitting and standing positions all throughout the day can help reduce pressure on specific muscle groups.
Stay Hydrated
Dehydration contributes to muscle tightness, so drinking water regularly helps maintain flexibility and reduces the risk of cramping or stiffness.
The Role of Work Injury Physiotherapy in Long-Term Relief
For those experiencing persistent pain or discomfort, work injury physiotherapy in Spruce Grove provides comprehensive care tailored to individual needs. Treatment plans may include manual therapy, strengthening exercises, and guidance on maintaining an active lifestyle at work. These interventions alleviate current issues and prevent future injuries, supporting long-term physical well-being.
Prioritize Comfort and Mobility at Work
Addressing workplace-related stiffness and pain is essential for maintaining productivity and overall well-being. At Sunrise Physical Therapy, tailored programs through WCB physiotherapy in Spruce Grove provide effective solutions for managing and preventing discomfort caused by daily tasks.
Take the first step toward a healthier and more active workday by scheduling an appointment at Sunrise Physical Therapy. Discover how personalized care can help reduce stiffness, alleviate pain, and support long-term physical wellness. Contact our clinic to begin your journey toward a more comfortable and active work life through work injury physiotherapy in Spruce Grove.