Sitting for hours every day in the office can make muscles in the back, neck and shoulders become sore and cramping. So that this does not interfere with your productivity at work, know various ways to overcome them.
Muscles function to help us move. When used excessively, or vice versa, left silent for too long, the muscles will feel stiff, sore, or become cramps, numbness, and tingling.
Muscles that often experience cramps, aches, or tingling due to overwork are the calf and leg muscles. However, these complaints can also be felt in other muscles, depending on the activities we do.
Overcoming Cramps after Work
If your muscles cramp, numb, or tingling after work, do the following ways to relieve and overcome them:
1. Massage and stretch
You can relax your muscles by giving a light massage and stretching them. How to stretch cramps or stiff muscles are as follows:
- If the calf is cramping, stand up and your weight rests on the cramped leg, then bend slightly
- If your hamstrings are cramped, straighten your legs in a sitting or lying position, then lift your legs until you feel a stiff muscle being stretched.
- If the quadriceps is cramping, stand holding on to the back of the chair, then bend your knees, hold your feet and pull toward your buttocks.
If you are not sure how to stretch your leg muscles, ask your doctor or physiotherapist for advice.
2. Warm or cold compresses
Another way to deal with cramps is to attach a heating pad or warm towel to the cramped muscles, especially after stretching. In addition, you can also take a warm bath or drain warm water into cramped muscles. If the cramps you feel are severe, compress with ice cubes wrapped in a towel or cloth for several minutes, so that the muscles become relaxed.
3. Drink lots of water
Drinking water or electrolyte drinks can also relieve muscle cramps. Not only that, adequate fluid and electrolyte intake can also prevent cramps from coming back.
4. Move
Relieve cramps can also be done by taking a short walk around the office. If you are unable to leave the table, stretch while sitting. The trick is to turn your head or raise your arms above your head to reduce tension in the neck and back muscles.
5. Take medicine
If you have done the above methods but cramps, numbness, and tingling have not disappeared, you can take drugs, such as ibuprofen, to relieve them. You are also advised to drink plenty of water, move frequently, maintain a healthy posture while sitting, and eat foods rich in vitamins and minerals, such as vitamin B1, vitamin B6, vitamin B12, calcium, and magnesium.
And, to relieve cramps, numbness, and tingling quickly, you can try taking drugs that contain ibuprofen to treat muscle pain, as well as vitamin B1, vitamin B6, and vitamin B12 which can maintain nerve health.
If cramps, numbness, and tingling do not go away or appear frequently, you should consult a doctor so that the cause can be identified and appropriate treatment is given.
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