For many people, their typical workday consists of sitting behind a desk, staring at stacks of paperwork or a computer screen. If they’re not careful, these same people will suffer from back and neck pain down the road. The two are connected: excess sitting will lead to pain and discomfort in your spine. For this reason, your workstation is one of the most likely places to put a strain on your body.
But it doesn’t have to be like that. Plenty of people sit during work hours, and it doesn’t affect everyone the same way. Why? It’s all about building healthy habits to prepare yourself for success. There are ways to mitigate the effects of sitting and adjust your ergonomic set-up to ease the pressure on your spine. Read on for 7 tips and tricks to encourage good posture in your own workplace.
- Chair Height. An adjustable chair is an essential part of any ergonomic office setup. The distance from your hips to the top of your head can vary drastically from person to person. You want to make sure your eyes are at a comfortable level to avoid straining your neck.
- Lumbar Support. Office chairs don’t typically support the natural curvature of your lower spine. Get a lumbar roll or mesh support that can sit comfortably behind you, relieving your spine of any unnecessary exertion.
- Computer Monitor Angle. Like chair height, the angle of your computer monitor can have drastic effects on your neck. Adjust the screen so that it sits at eye level and you’re looking at it straight on.
- Reachable Peripherals. Your keyboard and mouse are important to controlling the computer in front of you. But you should avoid overextending your body as much as possible. Make sure your computer peripherals are comfortably within reach so you don’t have to strain to use them.
- Center of Balance. When sitting in a chair, we tend to rest our center of gravity backward, toward the pelvis. But shifting your center of gravity forward, so that you’re resting on your thighs, will save your spine from any extra pressure.
- Regular Breaks. Take regular breaks to stand up, stretch, and walk around a bit. Though the CDC doesn’t have any official guidelines, it’s been suggested that 5 minutes of movement for every 30 consecutive minutes of sitting will reduce health risks.
- Specialized Desk. If your workplace allows, consider a sit/stand hybrid desk. This way, you’ll be able to stand at any time while continuing your work uninterrupted.
If you’re already suffering from symptoms in your back and neck, chiropractic care is a great way to treat the effects of prolonged sitting. Ask your chiropractor about additional ways to improve and support your posture throughout your days. We invite you to join us for a free consultation here at Wirth Chiropractic. Get in touch with us today to schedule your appointment and get started!
