While we are busy burning the candle from both ends, it is important to build micro-breaks into your daily routine. Evidence suggests micro-breaks actually reduce muscle fatigue by as much as 20-50 percent in an eight-hour day. A micro-break is a break that lasts anywhere from 30 seconds to as long as 5 minutes, and is meant to be taken frequently - as often as every 10 minutes.
Micro-breaks as Prevention
Stanford University provides the following tips for making breaks a part of the workday (I've made a few changes):
• Move the printer to an area that requires you to stand up and walk to get a printout. (My printer is in another room.)
• Stand up when talking on the phone (the use of a stand-up desk is also helpful),
• Go to the restroom or get a cup of coffee / water (frequently; remember the glass of water every hour),
• Break up continuous computer time with tasks such as checking phone messages, reading reports, etc.
Low Back - Even though we know more about low back pain than ever, it doesn't seem to be going away:
• Stand with hands on the hips and feet about shoulder-width apart.
• Slowly lean the hips forward while keeping the shoulders slightly back. Hold the stretch for 5-10 seconds.
If you experience any pain or tightness while preforming these exercises stop them immediately and discuss them with Dr. Dubrul on your next visit.