Work might be annoying and a drag, but it doesn’t have to cause pain. Many people spend a tremendous amount of time sitting at a desk all day. According to the Centers for Disease Control and Prevention, one in four American adults sits for more than eight hours per day. There is ever-growing evidence that sitting for extended periods of time is bad for your spine, but what do you do if sitting is part of your job? You have to make a living, after all! Mauricio Chiropractic has some tips for you on how to have a spine-friendly workspace.
5 Tips To A Spine-Friendly Workspace
#1 Get a Good Desk
Make sure your workspace is:
- Stable (not wobbly).
- At a proper height (28″-30″ above the floor is okay for most people)
- Have space big enough to fit your computer and writing as well.
- Not so large that you have to overreach to do your work. This can cause excessive strain on the spine.
#2 Make Sure Your Chair Is Adequate
Use a chair that offers the right back support and that will help you reduce discomfort. It is important that the chair be ergonomic so you can increase your blood flow and reduce the risk of injuring your neck and spine. You can easily find one online. This is one product that should be tried in the store so you know how it feels before buying it. Make sure your office chair:
- Has a good backrest that provides lumbar support.
- Can recline a bit further than 90 degrees.
- Is not too high, you should be able to touch the ground with your feet.
- Can move around easily for you to reach everything in your desk.
You will achieve perfect posture sitting in your chair facing forward. While you’re seated there, make up your work environment around it. In conclusion, make sure all other pieces of furniture and your computer are positioned to maintain that perfect posture. You might need to stack several books under your computer to bring it to your eye level. The computer screen must be at head level and you should sit directly in front of the screen.
#3 Computer Positioning
Most of the work done at offices is done on computers, so the place where your equipment is can really make a difference in how your back is feeling when you’re working. Try the next tips:
- Tilt the keyboard down for better wrist posture
- Position your mouse close to you so you can use it with your arms relaxed
- Position the computer monitor directly in front of you, like we said, at eye level.
- If you’re using a laptop, think about getting an external monitor. It will allow you to move them separately and have a more comfortable arrangement.
#4 Practice Safe Sitting
Even if you have state of the art equipment, if you’re not sitting right, you will hurt your spine. When you’re sitting down, take note of where your head is, as well as your hands and legs. To avoid back pain, make sure to:
- Sit straight with your back and shoulders pressed against the back of the chair
- Don’t hold your phone between your head and your shoulder.
- Don’t slouch.
- Your arms should rest on the armrests, that way you avoid circulatory issues.
- Keep your feet on the floor
- Relax your shoulders while you type.
If you spend a lot of time on the phone, you should consider using a hands-free device to prevent neck and shoulder pain.
#5 Take a Break
We don’t mean a coffee break, we mean a spine break. Go out for a walk, take a stretch, and get that blood flowing. If you’re at your desk, don’t stay int he same position for long. Try switching between sitting and standing.
Avoiding excessive strain on your spine can help you get out of work as relaxed as when you came in.
Spine-Friendly Workspace Experts Near You
For more tips on how you can have a spine-friendly workspace, just ask during your next adjustment! Schedule an appointment at any of our 9 Mauricio Chiropractic locations, and get your spinal adjustment!
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