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Is back and neck pain at work preventing you from being productive? It’s hard to focus on work-related tasks when all you can think about is that sharp shooting pain going down your back. Sitting at a desk all day can do this to the best of us.
Improving your posture at work is one of the best ways to ease this pain and stop it from coming back. Aside from the constant pain you suffer from on a daily basis, bad posture can have a negative effect on your long-term health as well.
It’s time to put an end to your office back and neck pain. Take charge and discover a few tips on how to improve your posture while at work. Continue reading below for everything you need to know!
1. Sit in the Right Chair
The type of chair you sit in at your desk each day makes a big difference in your posture. Be sure to use a good-quality office chair with proper support. The chair should also be at the correct height.
You don’t want to reach up to type. You want your arms to be leveled with your keyboard. If needed, you should also consider using an Everlasting Comfort cushion on your chair.
You can sit on the cushion or even place it behind your back for added support.
2. Take Breaks to Walk Around
The longer you sit down in the same position, the higher your chances are of suffering from neck and back pain. Although you must be at your desk to get your work done, you won’t get much done with your mind focused on your pain.
Give yourself a few breaks throughout the day to leave your desk and walk around. Take the long way to the bathroom. Grab a cup of coffee or water from the breakroom.
Take a trip down and back up the stairs if you have to. There are plenty of options for cardio around the office. You can even choose to do a few laps around the office itself.
Get your body moving, and it’ll thank you.
3. Stand While Working
Another way to break up the day from sitting in one position for hours is to work standing up at times. You don’t have to work standing up the entire time, but it’s nice to have a good balance.
Create an ergonomic standing work station. You can place a mat at your standing station to support your feet as well. This simple switch every now and then can make a big difference.
4. Stretch Throughout the Day
A good stretch throughout the day will keep your muscles from building tension. There are many stretches you can do without having to leave the office. Some stretches you can do without even having to leave your chair!
Get up from your chair when possible and reach to your toes. Stand up straight and reach to the ceiling. Move your arms and legs around to loosen them up.
While sitting in your chair, you can place your right arm over your head, reaching to the other side in a half-circle like a ballerina. Take your left arm and stretch it across your chest reaching to the right.
Turn your head all the way to the left. Then, switch arms and look the other way. These are just a few of the many stretches you can do at work each day.
5. Place Your Screen at the Right Height
When working, your screen should be at the correct height to minimize neck and back pain. Rather than having to look up or down at your screen, you want it to be at eye-level.
This way, you can look ahead, keeping your neck and back straight as you work. If you need to prop your laptop or computer screen on something to attain this height, then do so. There are also desks that come with adjustable shelves for this very reason.
6. Rest Your Feet Flat on the Ground
While sitting, your feet should rest flat on the ground. You may feel the temptation to cross your legs or sit criss-cross style. Try to resist these urges.
To maintain the best posture while at your desk, your feet should remain flat on the ground at all times. To make it more comfortable for yourself, you can use a thick floor mat or another item to prop your feet up a bit higher.
You may find this position to be more comfortable.
7. Schedule Routine Chiropractor Visits
You can try many different office ergonomic tricks to keep your posture good and your pain levels low, but working at a desk for several years will eventually take its toll on you. Do use these tips, but also consider seeking help from a professional.
Schedule regular chiropractor visits. These visits can be once a month or more. When you see your chiropractor, he or she will adjust your back and neck for you.
They’ll also be able to give you a few good pointers on how to relieve your back pain.
Improving Your Posture at Work Starts Here
Does back and neck pain keep you from working at your full potential? Improving your posture at work starts right here with this very guide. Use all of the helpful tips and tricks listed above to relieve and maintain back and neck pain while at work.
Interested in other topics on health? Check back with us on a regular basis for more posts on similar topics and other topics as well!