If you work a desk job – which isn’t likely, considering the digital boom – the chances are you spend around 40 hours a week sitting in a chair, facing a computer. This is perhaps more time than you spend doing other activities.
When it comes to this, it’s extremely important to make sure your desk/chair setup at work or at home is optimised for comfort and, more importantly, the health of your neck and spine. Getting this incorrect can cause all different physical problems which may worsen over time.
So, in our blog post, Bolton Spinal Health provide you with some tips on how you can improve your posture at work.
Choose Your Chair Wisely
As mentioned earlier, you possibly spend around 40 hours sitting in your chair, therefore you want to make sure it’s as comfy as possible. Some employers may have provided you with an ergonomic chair. If not, it may be worth investing in a good one for yourself as it could pay dividends physically in the long term.
Features such as an adjustable height and backrest, good quality materials and a swivel function are essential for optimising your setup, improving your posture, and minimising pain.
Once you have the necessary chair, then the alterations to your posture can begin.
The Correct Eye Level
You might not think that where your eyes rest could have negative physical complications elsewhere, but peering down at your monitor can cause a great deal of strain on your neck and spine over time. Ideally, you want where you are looking to be directed at the centre of your monitor.
To achieve this, you must alter the height of your chair and monitor in such a way that your gaze is centred, and your neck is comfortable. Though, if you lower your seat too much such that your elbows aren’t at a 90-degree angle, this may put needless stress on your shoulders. As such, it’s important to get the balance correct between the two settings.
Proper Back Support
Debatably the most important part of improving your posture at work is ensuring that your spine is positioned correctly. With most ergonomic chairs, there should be a lumbar support which projects from the back of your chair into the lower portion of your spine. This may feel awkward at first, this cushioning promotes the natural inward curvature of the spine, something that will immediately relieve strain from the lower back and shoulders. As shown in the photo below.
Move, Move, Move
Although making alterations to your desk/chair setup is extremely important if you’re spending 8 hours a day in an office, there is only so much you can do; remaining static for prolonged periods of time is assured to cause your body some stress in the long run.
So, the best way to combat this is to simply get up and move around as much as you can. Do a lap of the office, walk to the kitchen, even some shoulder rolls or light stretching every now. This can help ease the pressure on your joints and muscles in the short and long term
If, despite your efforts, you’re still experiencing muscle or joint pain due to the sedentary nature of your career, then Bolton Spinal Health are here to help. Through careful spinal manipulation, our highly qualified team of chiropractors can relieve numerous musculoskeletal problems, quickly improving your physical health and quality of life. For more information, simply give us a call.