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Time seems to when you’re having fun or when you’re not paying attention due to increased work demands.

How often have you caught yourself sitting at your desk, looking up at the clock, only to realise you have been there longer than expected?

Overworking and static posture is a big cause of neck pain and headaches. We spend most of our day looking down: at children, at computers, at our food and this consistent forward posture can cause a buildup of lactic acid (which is the burning feeling you feel at the top of your neck and shoulders) or even muscle fatigue and spasm which can cause headaches.

Sitting for long periods can also create stiffness in your back, whether it’s your low back or upper back between your shoulders. This can be due to those spinal vertebrae not moving for prolonged amounts of time.

5 tips to avoid work burnout

  • Talk about it. Talk to a close friend or your partner about how you’re feeling early on to avoid stress bottling up.
  • Take breaks. Set a timer on your phone or computer every hour to encourage yourself to move.
  • Body maintenance. Book in with your physiotherapist for monthly maintenance appointments to prevent neck and back pain before it even starts.
  • Join a regular exercise program. Go to the gym, yoga, Pilates or PEC classes a few times a week to encourage your body to stretch and mobilize through your spine.
  • Make your health the priority! Ensure you get adequate sleep and eat a healthy diet.