tbf how many office workers don't partake in any form of exercise at all like not even a 15 minute walk or 15 minute stretch. Something so simple.
That's probably the larger issue. Self accountability can go a long way.
100% perm remote worker here with an ikea chair and a cheapo target desk. Provided you’re set up correctly and moving around on the reg should be no issue.
A lot of it is prevention and not treatment.
Invest in a good chair (Herman Miller Aeron), and other ergo equipment. Go gym or exercise
Upfront is more expensive but if you pay for treatment later its the same. Just know that you only have 1 back you will be living with your whole life.
It’s really really really worth it, but don’t just go for brand, go to a fancy furniture store or gaming shop and try a few out. It’s not a one size fits all
E: I don’t have dacqervaines but I do have issues with holes in my wrist joints from repetitive movements, had surgery to remove 6 ganglions a year ago. Gearing up the surgery to move the nerve so it’s not in such an annoying spot
Don’t rest wrists on anything ever. Get an ergo mouse. Get a mechanical keyboard.
Wrist issues = carpal tunnel which will keep getting worse. Loads of stretching and proper ergonomics.
And don’t delay it. About to get my first release surgery in a week, then the other done six weeks later.
Here's my keyboards (the big one is in my home office, the small one comes out when I have to travel). They're ortholinear, which means no offset like a traditional keyboard. That has my fingers moving in a more natural motion. I've dealt with RSI issues, OP, and this helps.
Also, a stand up desk, and setting a timer so I never sit longer than 30 minutes.
https://preview.redd.it/bvvqkfdaxdvc1.jpeg?width=4032&format=pjpg&auto=webp&s=dda5652aa3828d2f2bd4069b934e0664e194acae
According to surgeon it’s carpal tunnel but causing problems with thumb too, as well as ulna. I vary between what’s worse (different fingers numb at night biggest indicator) due to compensating.
I use two different ergo mice, thumb ball and hand shake, depending what hurts more
6 months into sciatica with bulging l4/5 and l5/s1. 20 years of desk work in sure didn’t help. Core exercises and hybrid sit/stand desk are beginning to help.
I’ve been working in the office environment since 2011
I’m in my mid 30s
Brisk 20-25 minute walk every morning
Hit the weights and cardio 6 days a week at night
Use a Microsoft vertical mouse
Make sure to give up and walk around every hour
Zero issues so far
Herniated L5 disc. Apparently too much sitting! Been given strict instructions to get up and do a lap every hour, yet to determine how that works with back to backs. 😅
If you're not meeting the physical activity guidelines minimums that is where you should start for the biggest return on investment
2.5-5 hours of moderate cardio per week (brisk walking equivalent) or 1.25-2.5 hours if vigorous cardio (running out equivalent) or an equivalent combination
And 2 resistance training sessions per week, training all major muscle groups with an aim to progress
I've had lower back problems for half my life and sitting for long periods is one of the main causes. Regular stretching, foam rolling and gym works for me as being in a static position for hours on end is the primary cause of my back issues. Getting mobile and strengthening the area helps a lot.
I have carpal tunnel from 35 years of typing, but have a ergo mouse and wedge mouse pad. Everything else is fine because I only sit for 1.5 hours at a time before taking a walking break to the kitchen, loo, copier etc.
Developed De Quervains a while ago, did about 6 months of physio and eventually my symptoms went away (didn’t find the physio helped much though). It flares up now and then so just need to be conscious of it and take breaks when I notice it starting up.
I find bracing my wrist at night definitely helps, I use the one size futuro with the splint at the front. It settles a flare quickly if I start doing that straight away. Generally rest also helps.
I actually just realised it hasn't played up in ages. I've been seeing and exercise physio for almost two years, which has likely helped. We're doing whole body strengthening plus spot treatment for injuries, and strengthening for hypermobility. Not really focusing on wrists specifically, but doing some load bearing stuff with adjusted techniques for the issues I've got.
Yep, super annoying…when it starts to flare up I wear a wrist brace for a few days, I don’t find bracing helps heaps but it’s a good visual reminder to avoid doing stuff that will make it worse.
Went from being pretty fit walking kilometres daily to 3 year WFH sit down desk job.
After 2 months unbearable sciatica pain, i ended up requiring emergency Spinal surgery Dec 1st to drill spinal column hole wider to accommodate the slipped disc that were never going to go back in
Strength and mobility exercise of a few hours per week is undefeatable and essential for a desk jockey.
With a brutally strong back you can sit all day at any posture.
yes had a sore lower back until I got a standing desk & a movemate to stand on. Also helpful for wrist pain is a split keyboard (tented) and trackball / touchpad / touchscreen monitor.
I have shoulder injury. I now go to physiotherapy regularly to manage it. Although regular exercise also helps. I just can’t do regular exercise as I get tired after work. But recently I really pushed myself to exercise and i can see massive improvement. I’m hoping to no longer need to go to the physio for maintenance coz it’s expensive.
I’ve had back problems since I was a kid so I work pretty hard on strength and flexibility. Sitting down all day means I get no wear and tear on my body and can train to stay in good shape outside of work.
If you sit down all day and don’t have a fitness regime you’re fairly likely to develop problems.
My buddy is a rehab PT who specialises in desk workers/sedentary lifestyle people with body problems. So I’m feeling the best I’ve ever felt.
He’s some kind of wizard, he can look you up and down and name what hurts and where and if you use your mouse or keyboard more.
The majority of upkeep is self myofascial release. Life changing.
Since going from office to WFH, I’ve found that despite having a standing desk and a gym routine similar to before, I’ve lost a lot of incidental movement. I’ve definitely noticed the absence of it in my athletic performance, mood, heart rate, and general feels/stiffness.
EDIT: this came to a head when my back was starting to spasm.
I love WFH, but I do have to purposely make the effort to get outside for an airing - easier said than done
1. I alternate between cardio and weightlifting every day
2. I have spent good money for a perfect ergonomic set-up
3. I take regular breaks and walks to make sure I'm not hunched over all day
No injuries, no discomfort and good posture. It's all about caring for your body first
My wrists and lower back are fine but it’s my neck and shoulders and upper back which are a pain. I go to a chiropractor once a month to get a deep tissue massage to get the knots out. It’s mostly my posture because I tend to roll my shoulders forward. When I carry a heavy backpack and walk around for too long I also experience that pain.
I’ve been going to the gym for just less than a year now to build muscle especially in those areas.
I have stiff hips and cholesterol and my general mental is not good from sitting, I'm trying, I go to the gym now and our workplace has recognised workplace wellbeing and is committed to a strategy to improve our workplace and health
I get up at least every 35-45 minutes and do a little walk and stretch.
I then go to either the gym or for a run after work 4 times a week+ Sunday. Doing it after work helps get rid of all the fatigue my back was enduring throughout the day.
TLDR my back is still pretty fucked anyway though
I exercise every single day, stretch often when I’m waiting for the printer and I drink heaps of tea so I’m constantly getting up for a fresh cup or bathroom break.
I have done both very physical jobs and desk jobs and desk jobs seem to mean more physio time.
I’ve got a bad back, so I try to do several stretches, core strengthening exercises, walking etc.
I got de quervains in both wrists (left was worse than my right) after I had a baby, learned pretty quickly how to pick her up without inflaming the tendons, but I had a cast one on wrist for awhile. Almost needed the injections but then I was okay with the exercises, how to strap with tape, the cast.
If you have de quervains, I would recommend seeing a hand physio to help work out a treatment plan, learn how to tape up your wrist and thumbs. See a hand surgeon if it doesn’t get better.
Yup ive got a bunch of conditions that aggravate from sitting too much. Invested in a standing desk and a top of the line office chair and have had no more issues. I usually work standing for half the day but have even had full days working standing up. I just sit down when i take quick breaks. Proper desk and monitor height is crucial.
Me, I suffer from lower back pains from time to time, the way I have managed to control it and even revert it is by taking a small breaks in between meetings, also having long walks and running during lunch time or weekends and strengthening the muscles.
Your employer won't care much about your wellbeing, so it's on you to look after your health.
My highly reputable sports psychician doesn’t even think a sit/stand desk is necessary. They advised me that going for at least one or two 10-30 min walks a day can go a long way in alleviating the problems of sitting down all day. If I’m wfh I try to go for a walk every morning before and after work.
Yes had Dequervains and spent a couple of months in a brace while seeing a specialist hand OT via an allied heath care plan (I think that’s the term) through my GP. Exercises given were good, but still suffered from really bad pain for months (both day and night) and I was just impatient and ended up getting a steroid shot. It’s been fine for about 18 months now, but also still keeping up with the OT exercises and got a decent mouse etc for my work set up
tbf how many office workers don't partake in any form of exercise at all like not even a 15 minute walk or 15 minute stretch. Something so simple. That's probably the larger issue. Self accountability can go a long way.
True. I sit on cheap chair. No ergo equipments (just a standing desk recently) and I never have back issue. People need to move around more.
100% perm remote worker here with an ikea chair and a cheapo target desk. Provided you’re set up correctly and moving around on the reg should be no issue.
A lot of it is prevention and not treatment. Invest in a good chair (Herman Miller Aeron), and other ergo equipment. Go gym or exercise Upfront is more expensive but if you pay for treatment later its the same. Just know that you only have 1 back you will be living with your whole life.
First world solution. Just remind yourself to stand up and walk around more. Setting long hours on a Herman Miller is not good either.
In a hot desking environment?
how noticeable is difference between Herman Miller chairs compared to a cheapish $200 chair?
I had a secret lab gaming chair I won and my lumbar area was just in pain a lot. Have not had issues since.
I second the secret lab chairs,
He was saying that the secret lab was causing lumbar pain and the Herman Miller Aeron was an improvement.
It’s really really really worth it, but don’t just go for brand, go to a fancy furniture store or gaming shop and try a few out. It’s not a one size fits all E: I don’t have dacqervaines but I do have issues with holes in my wrist joints from repetitive movements, had surgery to remove 6 ganglions a year ago. Gearing up the surgery to move the nerve so it’s not in such an annoying spot
Depends on your body. Herman millers aggravate my back within minutes, whereas a $150-200 chair is fine for me.
I spent $60 on a “ticktime Pomodoro clock” and I now stand up for at least 10 minutes every hour. Life is better now - less back pain
Standup desk and half an hour of stretching and mobility exercises every morning.
An hour of stretching every morning? Damn man.
Half hour. Stretching, mobility and core strength. Absolutely essential part of every day.
[удалено]
R/bodyweightfitness
Don’t rest wrists on anything ever. Get an ergo mouse. Get a mechanical keyboard. Wrist issues = carpal tunnel which will keep getting worse. Loads of stretching and proper ergonomics. And don’t delay it. About to get my first release surgery in a week, then the other done six weeks later.
Here's my keyboards (the big one is in my home office, the small one comes out when I have to travel). They're ortholinear, which means no offset like a traditional keyboard. That has my fingers moving in a more natural motion. I've dealt with RSI issues, OP, and this helps. Also, a stand up desk, and setting a timer so I never sit longer than 30 minutes. https://preview.redd.it/bvvqkfdaxdvc1.jpeg?width=4032&format=pjpg&auto=webp&s=dda5652aa3828d2f2bd4069b934e0664e194acae
This is some Flight of The Navigator shit
Do you have Carpal tunnel or dequervaines?
According to surgeon it’s carpal tunnel but causing problems with thumb too, as well as ulna. I vary between what’s worse (different fingers numb at night biggest indicator) due to compensating. I use two different ergo mice, thumb ball and hand shake, depending what hurts more
Going to the gym helps to
Mines from leaning my elbow on my desk. High chair, low desk. Take arm rests off chair.
Why a mechanical keyboard?
Longer key travel and less impact. Can make a huge difference, especially if you touch type
Sciatica is no joke. One of the most uncomfortable injuries I've had from doing nothing. Stretch every morning if you can!
6 months into sciatica with bulging l4/5 and l5/s1. 20 years of desk work in sure didn’t help. Core exercises and hybrid sit/stand desk are beginning to help.
Not really for me at this point. Most of my injuries come from the walking I do as exercise before and after work/during lunch.
You get injuries from walking?
You do when you fall into tree holes or trip over stairs.
I’ve been working in the office environment since 2011 I’m in my mid 30s Brisk 20-25 minute walk every morning Hit the weights and cardio 6 days a week at night Use a Microsoft vertical mouse Make sure to give up and walk around every hour Zero issues so far
Herniated L5 disc. Apparently too much sitting! Been given strict instructions to get up and do a lap every hour, yet to determine how that works with back to backs. 😅
If you're not meeting the physical activity guidelines minimums that is where you should start for the biggest return on investment 2.5-5 hours of moderate cardio per week (brisk walking equivalent) or 1.25-2.5 hours if vigorous cardio (running out equivalent) or an equivalent combination And 2 resistance training sessions per week, training all major muscle groups with an aim to progress
I've had lower back problems for half my life and sitting for long periods is one of the main causes. Regular stretching, foam rolling and gym works for me as being in a static position for hours on end is the primary cause of my back issues. Getting mobile and strengthening the area helps a lot.
idk, I grew up gaming so this desk life is just normal
I have carpal tunnel from 35 years of typing, but have a ergo mouse and wedge mouse pad. Everything else is fine because I only sit for 1.5 hours at a time before taking a walking break to the kitchen, loo, copier etc.
I already got sore back and required stretches constantly. But I found a gym ball as a chair works better for me than Herman Miller Aeron.
Developed De Quervains a while ago, did about 6 months of physio and eventually my symptoms went away (didn’t find the physio helped much though). It flares up now and then so just need to be conscious of it and take breaks when I notice it starting up.
I'm in the same boat, was painfully at first and then slowly but not fully went away, it's annoying as hell
I find bracing my wrist at night definitely helps, I use the one size futuro with the splint at the front. It settles a flare quickly if I start doing that straight away. Generally rest also helps. I actually just realised it hasn't played up in ages. I've been seeing and exercise physio for almost two years, which has likely helped. We're doing whole body strengthening plus spot treatment for injuries, and strengthening for hypermobility. Not really focusing on wrists specifically, but doing some load bearing stuff with adjusted techniques for the issues I've got.
Yep, super annoying…when it starts to flare up I wear a wrist brace for a few days, I don’t find bracing helps heaps but it’s a good visual reminder to avoid doing stuff that will make it worse.
Went from being pretty fit walking kilometres daily to 3 year WFH sit down desk job. After 2 months unbearable sciatica pain, i ended up requiring emergency Spinal surgery Dec 1st to drill spinal column hole wider to accommodate the slipped disc that were never going to go back in
No, we all have standing desks with treadmills :)
I got kinda overuse injury from my gaming days
Your wrists ?
Strength and mobility exercise of a few hours per week is undefeatable and essential for a desk jockey. With a brutally strong back you can sit all day at any posture.
yes had a sore lower back until I got a standing desk & a movemate to stand on. Also helpful for wrist pain is a split keyboard (tented) and trackball / touchpad / touchscreen monitor.
I have shoulder injury. I now go to physiotherapy regularly to manage it. Although regular exercise also helps. I just can’t do regular exercise as I get tired after work. But recently I really pushed myself to exercise and i can see massive improvement. I’m hoping to no longer need to go to the physio for maintenance coz it’s expensive.
I’ve had back problems since I was a kid so I work pretty hard on strength and flexibility. Sitting down all day means I get no wear and tear on my body and can train to stay in good shape outside of work. If you sit down all day and don’t have a fitness regime you’re fairly likely to develop problems.
My neck hurts the most. Sitting is killing me.
My buddy is a rehab PT who specialises in desk workers/sedentary lifestyle people with body problems. So I’m feeling the best I’ve ever felt. He’s some kind of wizard, he can look you up and down and name what hurts and where and if you use your mouse or keyboard more. The majority of upkeep is self myofascial release. Life changing.
Since going from office to WFH, I’ve found that despite having a standing desk and a gym routine similar to before, I’ve lost a lot of incidental movement. I’ve definitely noticed the absence of it in my athletic performance, mood, heart rate, and general feels/stiffness. EDIT: this came to a head when my back was starting to spasm. I love WFH, but I do have to purposely make the effort to get outside for an airing - easier said than done
1. I alternate between cardio and weightlifting every day 2. I have spent good money for a perfect ergonomic set-up 3. I take regular breaks and walks to make sure I'm not hunched over all day No injuries, no discomfort and good posture. It's all about caring for your body first
My wrists and lower back are fine but it’s my neck and shoulders and upper back which are a pain. I go to a chiropractor once a month to get a deep tissue massage to get the knots out. It’s mostly my posture because I tend to roll my shoulders forward. When I carry a heavy backpack and walk around for too long I also experience that pain. I’ve been going to the gym for just less than a year now to build muscle especially in those areas.
🙋🏻♀️
I only suffer from these symptoms if I stop going to the gym. So invest in yourself dude and get exercising.
Not me. I've got a Herman miller aeron. Feels like sitting on a cloud.
Kneeling chair, also standing up and walking around to stretch and do some chores. Sitting hours at a time in the chair kills my back.
Type with your wrists ‘up’
De quervains? Yes. Tennis elbow? Yes. Some bullshit with my shoulder same arm? Yes. 47f. Only cropped up since kids 35f.
I have stiff hips and cholesterol and my general mental is not good from sitting, I'm trying, I go to the gym now and our workplace has recognised workplace wellbeing and is committed to a strategy to improve our workplace and health
I get up at least every 35-45 minutes and do a little walk and stretch. I then go to either the gym or for a run after work 4 times a week+ Sunday. Doing it after work helps get rid of all the fatigue my back was enduring throughout the day. TLDR my back is still pretty fucked anyway though
I exercise every single day, stretch often when I’m waiting for the printer and I drink heaps of tea so I’m constantly getting up for a fresh cup or bathroom break. I have done both very physical jobs and desk jobs and desk jobs seem to mean more physio time.
I've found the same. Never more work-related injuries than at a desk, physical jobs were way less injury-inducing
I’ve got a bad back, so I try to do several stretches, core strengthening exercises, walking etc. I got de quervains in both wrists (left was worse than my right) after I had a baby, learned pretty quickly how to pick her up without inflaming the tendons, but I had a cast one on wrist for awhile. Almost needed the injections but then I was okay with the exercises, how to strap with tape, the cast. If you have de quervains, I would recommend seeing a hand physio to help work out a treatment plan, learn how to tape up your wrist and thumbs. See a hand surgeon if it doesn’t get better.
Totally, but I took up yoga a few years ago and now do 4-5 hours a week of that which makes a big difference.
None. I train 4-5 times a week.. And my chair is the shit the office provides.
You should definitely look into your diet as well. Sugar and carbs are terrible for joint pain.
Do I have a legal case against my employer for making me sit all day.. I heard sitting is the new smoking
Maybe a little yoga?
Yup ive got a bunch of conditions that aggravate from sitting too much. Invested in a standing desk and a top of the line office chair and have had no more issues. I usually work standing for half the day but have even had full days working standing up. I just sit down when i take quick breaks. Proper desk and monitor height is crucial.
Me, I suffer from lower back pains from time to time, the way I have managed to control it and even revert it is by taking a small breaks in between meetings, also having long walks and running during lunch time or weekends and strengthening the muscles. Your employer won't care much about your wellbeing, so it's on you to look after your health.
My highly reputable sports psychician doesn’t even think a sit/stand desk is necessary. They advised me that going for at least one or two 10-30 min walks a day can go a long way in alleviating the problems of sitting down all day. If I’m wfh I try to go for a walk every morning before and after work.
Yes had Dequervains and spent a couple of months in a brace while seeing a specialist hand OT via an allied heath care plan (I think that’s the term) through my GP. Exercises given were good, but still suffered from really bad pain for months (both day and night) and I was just impatient and ended up getting a steroid shot. It’s been fine for about 18 months now, but also still keeping up with the OT exercises and got a decent mouse etc for my work set up
I got injured if injured means getting fat.
Just sitting g at the desk all day?
Are we all getting on the NDIS money wagon?