Proper Office Desk Posture to Prevent Neck and Back Pains
When you go to work at an office, you might hustle in, sit down, and get right to work. It might be hours before you get up again to take a bathroom break or refill your coffee. All that sitting is doing damage to your body though. Some have likened it to smoking, though it’s not quite as dire. Still, it’s important to think of how much time you spend sitting at work and how you can do so properly without aches and pains.
The more sitting you do, the more likely you’ll feel uncomfortable by day’s end. That doesn’t count the time you need to spend sitting to commute to and from your job either. All told, you’re likely spending 6 to 8 hours of your day sitting. This can harm your health by affecting your muscles in the legs, causing stiff neck and shoulders, back pain, weight gain, plus anxiety and depression.
In addition to making sure your workstation has a proper chair and desk for you to use, here’s what you should look at to ensure you’re sitting with correct posture each day.
– Make it easy for the hands and eyes
Speak up to HR if your desk and chair don’t allow you to keep your eyes in line with the screen. You should also make sure your keyboard lets you keep your arms, shoulders, neck, and wrists in the proper formation. It may be as simple as having someone adjust your chair or desk height.
– Take care of your back
When sitting at work, keep upright with your upper back straight and your lower back curving with the shape of the chair. An additional pillow or back cushion is a great idea to help turn an uncomfortable chair into one that supports you all day.
– Focus on arm angle
The angle of your arms should be at 90 degrees when comfortably rested. Armrests are great for this so use them. If not, you could lose strength in your upper back and suffer from pain. For those without armrests, see if you can get a new chair.
– Watch where your feet go
When you sit in one place all the time, you may find yourself wiggling and jiggling your legs, perhaps crossing them this way and that or tucking them up underneath you as you sit. Feet should be flat on the ground, but if you’re shorter, you may want to grab a foot rest to help you out.
Naturally, we could all use a little help with keeping our backs healthy. It’s a great idea to call In Your Home Therapy where we offer massage, physiotherapy, and chiropractic care to help you adjust whether you’re in the office or working from home.