How to Relieve Tension While at Your Desk Job
Find yourself getting tense at work? Are your muscles tight from head to toe? Working at your desk doesn't have to be this way. Try these simple remedies throughout the day to prevent and relieve tension. Your productivity and energy level will be higher, and you will feel better, not just at work, but for the rest of day as well.
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Instructions
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Get plenty of sleep on a work night. A good night's sleep will work wonders for your attitude and productivity. If you are tired, you have to work harder to stay alert, which can result in more tension while on the job.
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On your way to your desk, fill your water bottle. If you are well hydrated, it can help prevent headaches, which can actually be a sign of dehydration. If the thought of drinking water all day doesn't appeal to you, try low-calorie flavored waters. Avoid beverages with caffeine. Although they may help keep you alert for a while, they can be more detrimental in the long run to your sleeping habits and energy level because they are diuretics.
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Check your posture as you sit in your chair. If you are slouching, holding your arms too high or low or have your feet in an odd position, you could be putting strain on parts of your body. You can relieve that strain by paying attention to your overall posture. Sit up straight. Make sure your back is straight, your arms are level with your workspace, your feet are flat on the floor and your shoulders aren't drooping. It may take a little experimentation to get your seat height correct, the back and arm rests in the right position, etc., but it will be worth the effort.
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Assess your overall comfort level throughout your work day. Are your muscles tense? We often tense muscles in certain areas, such as the jaw, without even realizing it. This kind of tension can result in achy muscles, a headache, stiff neck or sore back. If you discover tense areas, make a conscious effort to relax them, such as opening and closing your mouth to relieve a tense jaw. This may take practice over time, making yourself aware of and then relaxing these muscles, but it will pay off in the long run.
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Get up from your desk several times a day. Changing your position will help get the blood moving and work out the kinks from sitting too long. Making copies, sending faxes, lunch breaks, a visit to the restroom, etc. provide great opportunities to move around. Walk briskly and swing your arms slightly, if possible, on your way to your destination for an extra bonus of blood flow and muscle use.
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While working on your at your desk, make sure to breathe correctly. Deep breaths and calm breathing keep your body working as it should, relaxing you and making you more alert and productive. Good posture will aid proper breathing.
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After working all day, small techniques, such as scrunching your shoulders up, then releasing them, can help ease tension in the afternoon. Gently massage your neck, forehead, temples, or shoulders to relieve strain and draw blood to these areas. One way to alleviate neck tension is to turn your head from side to side. First, look straight ahead with your chin up slightly. Next, turn your head to the right and slowly count to five. Then turn your head to the left, slowly counting to five. Repeat as necessary.
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Tips & Warnings
Try a brisk walk or similar activity on your lunch hour to help clear your head and relieve tension.
Don't risk injury by using jerky or rough movements in an effort to get the blood flowing.
