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  • Writer's pictureRajat Chauhan

Managing Muscle Pain with a Sedentary Corporate Job


Sitting Job

In today’s non-stop, running-in-all-direction corporate lifestyle, where professionals find themselves spending prolonged hours minding that desk, this has become the new normal. This is called a sedentary lifestyle, and it can lead to various health issues, especially muscle spasms and pain. Prolonged sitting can cause muscle pain called Myalgia. The other factors are poor posture and a lack of physical activity. This condition can affect productivity and overall well being if not taken care of properly. In this article, we provide practical tips for dealing with muscle spasm and pain so that you can give your 100% at work and also be physically fit.


Factors contributing to muscle pain in a corporate setting


Let us understand the basic cause of muscle pain in a secondary job -


Continuously Sitting: Prolonged sitting for longer hours at one place can cause an array of diseases, and muscle pain is one of the prominent ones. It can affect your muscles, particularly in the back, neck, and shoulders.


Poor posture: We must have heard this phrase ‘Please sit straight’ from our elders several times, and it has a reason. Slouching or not sitting in an aligned manner while working can strain muscles and lead to muscle pain and spasms.


No Movement: Not moving frequently and not stretching can cause muscles to tighten and become sore.


Ergonomic Issues: Not having a proper ergonomic workstation can contribute to muscle pain, spasm, and discomfort in the long run, and it can cause serious muscle pain conditions.


Here are a few of the extremely effective tips to tackle muscle pain and spasm:


Ergonomic Workspace Setup


To design a workplace that’s ergonomic, it's extremely important to reduce muscle pain. Here are a few suggestions:


Ergonomic Chair: Get a chair that moulds according to the curve of the human spine. Such chairs are easily available on the market. You can adjust its height and lumbar support according to your convenience.


Ergonomic work desk: Ergonomically adjusting work desks are also easy to get your hands on. You can adjust it according to your height. Position your desk so that your arms are at a 90-degree angle when typing. It is important to keep your computer screen at eye level.


Keyboard and Mouse: Use a keyboard and mouse; it will help your arms and wrists maintain a neutral position.


Maintain good posture


Muscle pain can be handled easily if you maintain good posture. Follow these guidelines:


Sitting Posture: Your feet should be flat on the floor while you sit back in your chair. Keep your knees at a 90-degree angle all the time. Try not to cross your legs.


Head Position: Your head should be aligned with your spine. Keep your head in a straight position and avoid looking down for a longer period of time because that can give you cervical issues. Don’t


Shoulders: Don’t hunch your shoulders, and try to keep them relaxed and straight.


Don’t sit at one place for too long


Stretch: Try to include regular stretching in your daily work routine. Try to stand in between working and stretch your arms, legs, and backwards and forwards. It can help alleviate muscle pain and will also help keep your muscles flexible. 


Breaks are important: Working at one place for a longer period of time can give you muscle cramps. Take breaks in between. Move around after every 30–60 minutes. Try to walk around, and it can make a big difference.


Work Desk Movement: Incorporate simple desk exercises while working, for example, neck tilts, leg lifts, and shoulder rolls. These small changes provide extreme benefits.


Strengthening workouts


Here are a few ways to strengthen your muscles that can help prevent muscle pain. Incorporate these exercises into your daily routine:


Core exercise: If you have a strong core, it supports your neck and helps improve your posture. It also supports your back. There are a few exercises, for example, bridges, planks, and abdominal crunches, that are extremely effective.


Upper body exercise: If your upper body is strong, muscle pain can never knock on your door. Include upper-body exercises like push-ups, rows, and shoulder presses to strengthen your muscles.


Lower Body Exercise: Include lunges, leg raises, and squats to strengthen lower body muscles and improve blood circulation.


Utilise new technology in your work routine


There are so many new gadgets on the market to manage muscle pain. Below are some tools that can be helpful -


Accessories: There are so many easily available ergonomic accessories available on the market and online, for example, lumbar pillows, monitor stands, and foot rests, that can help enhance comfort and prevent muscle pain.


Reminder Apps: Download the reminder app on your phone to remind you about taking breaks, stretches, and maintaining good posture. This can be very helpful.


Indulge in self-care


Taking care of your body outside the work zone is very important for your overall well-being and for managing muscle pain -


Massage therapy - Take alternate massage, and it is extremely effective to relieve muscle tension and improve blood circulation.


Hydration is the key - If your muscles are hydrated, it helps maintain proper muscle function and reduce cramps. Try to drink a minimum of 8 glasses of water a day.


A well-balanced diet - A well-balanced, nutrition-rich diet full of essential and rich vitamins and minerals supports muscle health and strengthens them.


A proper, timely sleep - Make sure you follow a strict bedtime routine and ensure you get adequate sleep so that your muscles can recover.


Long-Term Muscle Pain Solutions


If you are already suffering from severe muscle pain and are looking for a long-term solution for muscle pain, try to incorporate these additional steps:


Physical Therapy: A physical therapist can work magic to get rid of that muscle pain you have been enduring for a long time. Consult a physiotherapist who can provide personalised exercises to manage and prevent muscle pain.


Pilates and Yoga: Yoga and Pilates can provide flexibility and strengthen your muscles. It also helps reduce muscle pain.


Apply muscle relaxant gels - A muscle pain relief gel may provide instant relief from various types of muscle pain like low back pain, neck pain, chronic neck aches, cervical pain, back ache, cramps, frozen shoulder pain, muscle pain or strain, ankle pain, and frozen shoulder.


To manage muscle pain and cramps in a sedentary corporate job requires a lot of effort to keep yourself fit while working. By setting up an ergonomic workspace, maintaining good posture, incorporating regular movement and stretching, strengthening muscles, utilising technology, and practicing self-care, you can significantly reduce muscle discomfort and improve your overall well-being.


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