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Working can be rewarding but it can be extremely stressful as well. In fact, numerous studies have been done that show over 40% of workers find their job to be a workplace stressor, in and of itself. This can take a toll on your body both mentally and physically. Below are a handful of tips on how to manage stress in the workplace.


What Causes Stress in the Workplace?

Numerous things can result in you being stressed. This includes working for long periods of time, having a huge amount of work to complete, trying to meet strict deadlines, and job insecurity.


How Stress at Your Job Hurts Your Body

Workplace stress not only can make you feel tired and agitated but can bring major health issues. Some of these include:

  • Muscle tension

  • Palpitations

  • Gastrointestinal issues

  • Headaches

  • Anxiety and depression

  • Insomnia

7 Chiropractic Tips to Keep Your Body Stress-Free

Do Breathing Exercises

Sometimes workplace stress can be so extreme that you can feel your heart racing. For a few people, this might even lead to panic attacks. To help calm your body down, try breathing exercises.


One breathing exercise to do to relieve stress is to take one deep inhale and hold it for three seconds. After this time has passed, place your front teeth over the edge of your upper lip and slowly exhale. You’ll want to wait a few seconds and then repeat this routine until you feel calmer.


You can also close your eyes and breathe in and out like you’re blowing up a balloon. After inhaling, pretend your stomach is like a balloon and hold the air for a few seconds. As you exhale, pretend the air is escaping from your stomach like a balloon lets out air. This will help to slow your breathing down and release tension.


Watch Your Posture

You might not realize it, but when you’re intensely working on something or hunched over for a long period of time, you’re making your muscles tense.


When sitting make sure your feet are placed firmly on the floor. You’ll then want to keep your shoulders back and aligned. Ideally, invest in a chair with lumbar support to help you with this. Lumbar support will automatically encourage your body to use proper posture while also providing you with comfort.


Keep in mind to never cross your legs when sitting. This can put pressure on your pelvis which can lead to lower back pain.


Take Time To Walk

It’s always important to keep your body moving because it will help your blood circulation flow properly. Sitting in the workplace for too long can put stress on your body which can make you feel very lethargic and irritated.


By getting up and walking around, such as during your lunch break, you can release a lot of tension in your body which can help with reducing stress.


However, walking shouldn’t just stop here. You should make an effort to get out and walk even when you’re not working. Walking has been proven to not only reduce stress but strengthen your bones.


Get A Massage

Another way to manage stress in the workplace is to get a massage. Not only will it soothe and relax your body, but help you feel more relaxed for a long workplace session.


Other benefits of massage are:

  • Improving your flexibility

  • Boosting your immune system

  • Giving you more energy

  • Reducing symptoms of anxiety


Some massages that can help with reducing tension and stress are Swedish massage, deep tissue massage, and shiatsu massage.


Watch What You Eat

Sometimes comfort food might bring temporary relief, but eating poorly will only continue to increase stress in your body. This is because the food isn’t giving it the nutrients it needs to tackle what you need to get done.

To help manage stress some of the best food to eat include:

  • Bananas

  • Yogurt

  • Tea

  • Turkey

  • Spinach

  • Salmon

  • Citrus fruit

  • Carrots



When you’re busy working you might not realize how tense your muscles can become. It’s a good idea to take the time at least once an hour to stretch your arms and legs. This will help to prevent tense muscles while also giving you a boost of energy. It can also decrease the development of back pain and soreness that can result from sitting or being hunched over for too long.


One simple stretching exercise to try is a shoulder stretch. While sitting in your office chair, put one hand under the opposite elbow and use it to move your arm across your chest. Hold this position for about 30 seconds. Then, switch to your other arm and continue this routine.


Get Chiropractic Adjustments

Chiropractic adjustments can be extremely helpful when it comes to managing workplace stress. The benefits of seeing a chiropractor are vast. For instance, they’re able to release tension throughout your body and help you be more flexible. Their adjustments can also improve blood circulation which can reduce symptoms caused by hypertension and nerve damage.


Some techniques your chiropractor might use on your body are listed below.

  • Direct Thrust

  • Myofascial Release

  • Cervical Spine Manipulation


As one of the most common adjustments, the direct thrust technique requires a chiropractor to press their hands on a portion around your spine while quickly moving your neck.


Myofascial release is designed to reduce pain by applying pressure to your body’s myofascial connective tissues. It not only stops stress, but increases your range of motion.


This type of chiropractic adjustment is mainly used to treat headaches and stiffness. To do this adjustment, your chiropractor will gently hold their hands around the back of your head, feel the upper portion of your spine, and then quickly turn your head to each side.


Keeping your body stress-free while working won’t only help you be more productive, but encourage you to live a healthier lifestyle. By using these tips, you can easily manage any stress you might have in your workplace.


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Author Bio

Dr Brent Wells- Alaska chiropractor


Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His practice has treated thousands of patients from different health problems using services designed to help give long-lasting relief.

Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe, Organic Facts, and Thrive Global. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.