Improving your posture at work can be a key factor in reducing chronic back pain. Proper posture in the office, coupled with regular chiropractic adjustments can alleviate pain in both your back and neck. Spinal decompression therapy is an ideal treatment for workers who suffer from chronic pain caused by poor posture during the long days at the office. Upward of 30 million Americans are affected by work-related, chronic back pain.
10 Tips for Improving Your Posture at Work
Stand up and Move: Many office professionals are required to sit at their desks for long periods of time throughout the day in order to complete their routine assignments. Quite often workers get so involved in their work that they fail to stop and take a break. You need to force yourself to take a quick break and get up and walk around each morning and every afternoon. Take a lap around the parking lot or office building at lunch or during break periods to stretch your muscles.
Place Your Feet Flat on the Ground: Sitting with your feet flat on the ground will help you avoid crossing your legs which would otherwise place undue strain on your hips and lower back muscles. Placing your feet flat on the ground in front of you will improve your spinal alignment while sitting at your desk.
Raise Your Computer Screen: When a computer monitor is situated too low, it forces you to tilt your head forward, so you can look down at the screen. This unnatural position places undue stress on your neck. Doing so day after day will lead to chronic neck pain. Try placing a couple of books under your monitor so that the center of your screen is at eye level. Here is a low-cost, adjustable stand for your computer monitor:
Don’t Slouch: Sure, this sounds like a pretty obvious step for improving your posture. But did you know that sitting too long can actually weaken your back and shoulder muscles? Sitting at a desk all day will eventually lead to slouching and leaning forward against your desk. This will place added stress on both your shoulders and your neck. Long-term this will lead to pain in your back and neck. If your job requires you to sit at a desk for long periods, be sure to take frequent breaks and get up and walk around the office.
Limit Stress: Okay, easier said than done for some occupations! If your neck becomes stiff, it may be the result of excessive stress in the workplace. The elevated stress level in the office, induces tension in the neck and shoulder muscles that will in turn lead to neck pain.
Stretching Exercises: Who said you need to go to the gym to get some exercise? Try performing seated stretches while working at your desk. You can take a quick break while remaining seated at your desk. Doing a few stretches every half hour can relieve tension in your neck and shoulders.
Keep Your Hips Symmetrical: Keep your weight equally distributed from side to side. Leaning to one side or the other for extended periods of time places undo stress on spine and back muscles.
Spread Your Chest: Pushing your chest out will help to place your shoulders in the correct position. The boost in breathing will help to reduce tension and stress in addition to improving your posture.
Practice Good Posture at Home: If you practice good practice at home and in the car, you will develop good habits that will carry over to your working hours.
Use Ergonomic Equipment: We’ve already talked about raising your computer monitor. But how about sitting in an ergonomic chair or using an ergonomic keyboard. There is enough information on this topic to create another complete article. We’ll post that next week so come back and visit soon!