Many people work in offices doing relatively sedentary jobs, spending most of their time behind a desk or in front of a computer. While you might think more active jobs are likely to result in injuries, spending multiple hours in a seated position can easily lead to neck and back pain, especially over the course of months and years.
However, just because neck and back pain are common of office workers doesn’t mean it has to be. Some simple changes around your workspace can make all the difference when it comes to neck and back pain.
• Get an adjustable height chair. Fixed height chairs simply are not appropriate for working environments because they’re going to force you to alter your body to your chair and desk, not the other way around.
• Make sure you sit all the way back in your chair. You should feel your lower back touching the chair at all times when seated. If you have existing lower back problems, adding a lower back cushion can make sitting for prolonged periods of time much more comfortable.
• Bring your shoulders back to a straight position when you’re sitting and working at your desk. Think about proper posture when you’re standing up and try and replicate that position. Slumping can cause neck and back pain, even in the short-term, especially when you’re leaning in to get closer to your work surface.
• Keep your feet flat on the floor when you’re working at a desk. Putting your feet up or crossing your ankles might feel comfortable for a minute, but it can throw your spine out of alignment as you work, leading to potentially severe neck and back pain.
• Take regular breaks when you’re working in a seated position for long periods of time. Even taking a short 60 second walk around your office or getting a drink of water every 30 to 60 minutes can make a big difference when it comes to preventing neck and back pain. Exercising regularly before and after work for about 30 minutes per day can also help significantly reduce pain.
You may be able to eliminate your gym expense by cycling to your workplace. And there are more benefits than just saving some extra cash. Here are 6 reasons you ought to get your bike out of storage today:
1. Avoid traffic jam nuisance. A major hallmark of highly congested population is traffic jams. When you cycle to work, you can easily navigate your way through traffic jams. You will also always be on time!
2. Easy parking. Most drivers will tell you what they go through before finding a suitable parking place. It is much easier to park a bike, since all you need is a lock. This convenience is worthwhile especially when you are in a rush.
3. Eco-friendly. When you leave your car at home and commute by bicycle, you make a big difference in environment conservation from carbon emissions. If more people opted to cycle to work, then there would be a huge reduction recorded of carbon in the environment.
4. Save money. Transportation and fuel costs can be saved by using a bicycle to get to work. It is also much simpler to maintain a bicycle than to keep up with maintenance on a vehicle.
5. Good for your health. A recent study revealed that people who cycle to work have less ailments and stress related complications. It is a perfect way to keep fit while not exhausting yourself. The activity helps you to relax muscles as well as reduce cholesterol levels.
6. Flexibility in performing various tasks. The convenience that comes along with cycling helps you to run your errands after office hours with much ease.
Christmas is almost here and while most people have already gotten gifts for their loved ones a month or so ago, life does happen, and gifts do not get purchased! If you are one of the people that are looking to stay on budget, but still be thoughtful when gift giving, you can make last minute Christmas gifts right at home.
Labeled Bath Jars: These jars include DIY liquid soaps, body washes, bath salts and more. They are cleverly designed in mini milk or juice glasses and the labels are made on a computer program and glued to the bottle. The soaps, washes and bath salts are made by you and can easily be done right at home with products you probably already have in your house.
Chalkboard Coasters: These are really easy and cheap to make. Just get a few squares of ceramic tile, paint them with chalkboard paint, let it dry and you have Chalkboard Coasters. Put some seasonal sayings on them, include a piece of chalk and wrap it all up and put a red bow on it.
Stenciled Mugs: Using white ceramic coffee mugs, enamel and acrylic paint, you can literally stencil anything on these mugs; season’s greetings, animals, quotes or names.
Creative M&M Jar: If you are patient and steady handed you can take an old mason jar and fill it with red and green M&MS. You can include a favorite Christmas song, poem or saying on one side of the jar and a picture on the other. Think red and green, Christmas trees, gingerbread houses or Santa Claus.
Candy Cane Sugar Scrub: Sugar is great for cooking, but it is also good to use as an exfoliator. Add different colored sugars layer by layer into a Mason jar or small candle jar, wrap it up with a luxurious red or ivory bow, and make a label that says “Candy Cane Scrub”, lastly glue a candy cane to the jar.
To an entrepreneur, time is an asset. Therefore, a well planned sleep schedule and bedtime habits will enable you to rejuvenate from the days work and wake up feeling mentally and emotionally steady. The tips below will you maximize on the quality of sleep you get.
Go to bed early
Ideally, six hours of sleep is enough to maintain a healthy balance. If you have plans on getting up early, be sure to be in bed by the right time. Unless you have a regular bedtime, set a relaxing atmosphere to send signals to your brain that it’s time to sleep. This should help out for those that are wind just a little too tight.
Use lights to enhance morning alertness
During winter season when the sunlight is hardly seen, use wake-up light signals at the time you intent to get out of bed. It’s scientifically proven that these wakeup light signals trigger less production of hormone melatonin thus enabling you wake up. In the dark, your brain secretes a lot of melatonin which helps you to stay asleep. When there is light whether natural or false, your brain will naturally discontinue the production of the chemical.
Keep a regular sleeping time
Unless you have an earlier than normal wake up time one day out of the week, try to be sure that you are in bed and up around the same time every day. Your body will adapt to your schedule and at some point you may no longer need an alarm clock to get you out of bed. As much as you want to oversleep, try not to, this will throw off your sleep cycle in more ways than one.
Maintain the right diet and a regular exercise routine
The way you eat and work out in the day depicts how well you will sleep at night. Avoid eating heavy meals or acidic foods before going to bed; they will cause stomach discomfort and heart burn. Caffeine and alcohol will deprive you of quality sleep, so stop consumption at least three hours before your scheduled bedtime.
Keep your bedroom sleep friendly
As an entrepreneur, invest in the best mattress and bed you can afford, this will ensure a comfortable nights rest. Be sure your bedroom is free of noise and well ventilated, cooler temperatures promote sleep.