How to Achieve Pain Relief in Phuket’s Modern Offices

The modern office has become a breeding ground for stress and discomfort. If you’re one of the many workers in Phuket looking for pain relief, you are not alone. For office workers, these ailments often mean constant lower back aches, stiff necks, and tense shoulders.

Many experience frequent headaches and wrist pain. This discomfort leads to restlessness, decreased focus, and lower energy throughout the workday.

As our lives become increasingly sedentary, with extended hours hunched over desks, the impact on our bodies and minds is undeniable. 

How can we maintain our health and well-being in an environment that seems designed to harm us?

In this blog post, we’ll explore practical strategies to combat office-related pain and stress, including stretching routines and holistic approaches to wellness that will revolutionise your work life and boost your overall well-being. 

When your desk becomes the enemy.

You’re not alone if you’re struggling with chronic pain at your office job in Phuket.

We know many of us in Thailand’s growing workforce face this challenge daily.

Whether in a high-rise in Phuket Town or a beachside co-working space, you might find yourself wincing at your desk more often than you’d like. 

While we don’t have exact numbers, we see it all around us – colleagues massaging sore shoulders, friends complaining of constant backaches, or you finding it hard to focus due to persistent discomfort.

As more of us move into office-based careers, we must address this to keep our workforce healthy and productive.

Your pain matters, and together, we can work towards finding solutions.

Low back pain (LBP) stands out as the leading cause of disability worldwide, affecting people of all ages but peaking between 50-55 years.

Women seem to bear the brunt of this condition more frequently than men, with the impact intensifying as we age.

What makes office-related pain particularly sinister is its tendency to recur.

After an initial episode of back pain, up to two-thirds of individuals may experience a recurrence within a year.

By recognizing the impact of prolonged sitting, poor posture, and the stressful office environment on our bodies,

we can take proactive steps to prevent and manage chronic pain, ensuring that we maintain our health and productivity well into our careers. 

How to Maintain Good Posture Throughout the Day

Understanding the root causes of your discomfort is crucial in finding practical solutions for lower back pain relief. 

Proper posture is your first line of defence against office-related chronic pain.

Here are some tips to help you maintain good posture throughout your workday:

• Sit Smart: Keep your feet flat on the floor, knees at a 90-degree angle, and your back supported against the chair. Your computer screen should be at eye level to prevent neck strain.

• Stretch Regularly: Incorporate simple office stretches into your routine. Stand up hourly and do gentle back stretches or neck rolls to relieve tension.

• Strengthen Your Core: Engage in exercises that improve your core strength, such as planks or gentle yoga poses. A strong core naturally supports better posture.

• Use Ergonomic Tools: If you have lower back pain, consider using a back stretcher or invest in an ergonomic chair to support proper alignment.

Targeting Common Problem Areas

At Abbysan, we understand that office-related pain can manifest in various body parts.

Our approach combines elements of yoga, Pilates, corrective exercises, and kinesiotherapy to effectively target specific problem areas. 

Here’s how we address some of the most common issues:

Neck and Shoulder Pain Relief

To alleviate neck and shoulder pain, we recommend a series of exercises designed to improve flexibility, strength, and posture. Some of these are:

• Towel Trapezius Release: Lie on a rolled towel under your upper back to relax tense muscles.
• Thoracic Rotation: Twist your upper body while seated to improve spine mobility.
• Resisted Shoulder External Rotation: A resistance band strengthens rotator cuff muscles.
• Neck Rotation: Gently turn your head side to side to increase neck flexibility.
• Squat Spine Twist: Combine a squat with a torso twist to engage multiple muscle groups.

These exercises work by releasing tension in overworked muscles, improving blood flow, and promoting better alignment of the cervical and thoracic spine.

Lower Back Pain Solutions

You know that nagging ache in your lower back that seems to follow you everywhere?

The one that intensifies after hours at your desk or suddenly strikes when you stand up?

We’ve been there and understand how it can drain your energy and dampen your mood throughout the day.

Lower back pain can vary depending on your position. Here are our recommendations:

• Lower Back Pain While Sitting: Maintain a slight inward curve in your lower back, keep your feet flat, and avoid rotation-heavy sports. Try Hamstring-Calf Stretch, Hip Hinges, and Superman exercises.
• Lower Back Aches While Standing: Stand evenly, engage your core, and avoid swaying. If needed, lean against a wall or contract your abs to reduce your lumbar curve.
• Lower Back Pain During Movement: Practice proper techniques for turning in bed, standing up, sitting down, climbing stairs, and walking with engaged core muscles.

Yoga can soothe your office aches.

Incorporating yoga into your workday can help prevent back pain, relieve neck and shoulder pain, and improve overall well-being.

Yoga offers a holistic approach to combating the harmful effects of prolonged sitting and workplace stress. 

Abbysan: Your Yoga Destination in Phuket

Here at Abbysan, we recognise that each person’s path to wellness is distinct. 

Our approach begins with a detailed one-on-one assessment by Dr. Abhishek, who examines your posture, discusses your goals, and identifies any physical challenges you face.

Reach out to us by clicking the link below.

Book a Free Posture & Movement Analysis with Dr. Abhishek 

This allows us to craft a tailored plan that addresses your needs, whether battling chronic pain or seeking overall well-being improvement.

Don’t let office work dictate your health.

Take control of your well-being today.

Visit Abbysan and discover how our holistic approach to pain relief in Phuket can revolutionise your work life and overall health.

What sets Abbysan apart

• Alignment-based, breath-oriented yoga classes supporting active aging.
• Pilates classes for everyday readiness and posture restoration.
• Personal consultations for customized wellness plans.
• Targeted pain relief therapy sessions.

References 

https://www.cdc.gov/mmwr/volumes/72/wr/mm7215a1.htm

https://www.iasp-pain.org/resources/fact-sheets/back-pain-in-the-workplace/

https://www.who.int/news-room/fact-sheets/detail/low-back-pain

https://www.sleep.com/sleep-health/morning-yoga-stretches