Working at a computer for the majority of the day is the technique most employees do business. With this new work process comes body pains from sitting. If you maintain the same sitting position daily, you will experience back and neck pain that can turn into long-term issues. There are techniques to perform your job efficiently and avoid back pain. Continue reading for tips from a chiropractor on improving your ergonomics at work:
Improving Your Ergonomics to Decrease Back and Neck Pain
Practice Good Posture
The first step to improving your ergonomics is ensuring you have good posture. While sitting at your office chair you should do the following:
- Push your hips back in the chair
- Pull your chest up
- Roll your shoulders back and down
- Keep your knees slightly lower than your hips
Maintaining good posture is the first step to decreasing pain and discomfort.
Use a Stand-Up Desk
A stand-up desk keeps your body in a neutral, natural position. Chiropractors explain a standup desk as maintaining a stacked spine. You will not curl your spine like people have the tendency to do when sitting. Additionally, stand-up desks can build core and leg strength.
Take Walking Breaks
Whether you are standing or sitting, take a walking break every hour. Static posture is not good for your neck or spine. A walk could simply be five minutes around the office. Movement will loosen your joints, muscles, and ligaments to bring your spine back to a neutral position.
Practicing healthy workplace ergonomics can prevent back and neck pain. Contact Walker Road Chiropractic for more information. Walker Road provides experienced chiropractic services in Beaverton, Oregon.