At Dee Why Chiropractic Care we see many patients that suffer from a sore neck and back that is directly related to their workplace posture. We understand that the workplace can be stressful, juggling multiple projects and trying to get it all done before the deadline. When we are busy we often forget about our posture until our body gives as a painful reminder.
Here are some 5 handy tips you can apply to your workplace and your body will thank you for it!
Take a break.
If the project you are working on isn’t due right this second you can afford to have a break. Try and stand up and stretch out every 30-60 seconds. These are not long breaks, they will only be 1 or so minutes and it will give your body a chance to reset.
Don’t Slouch
You are probably slouching right now while reading this. Sit up straight. Slouching consistently increases tension in our low back and neck and will eventually lead to pain. Posture is a reflection of our lifestyle and if you want to be that person with a hunched over posture, keep slouching. Try and make a conscious effort to have a nice upright posture as much as possible.
Position your computer correctly.
Have the monitor at eye level approximately 45-60cm from your face. Keeping your elbows bent at 90 degrees on the desk. Having your keyboard and mouse at a comfortable reach will minimise the stress placed on your shoulders.
Get a sit – stand desk.
With these desks you have the ability to alter the height from a seated to a standing position. So even if you stand a few hours the day you will be doing you back a favour. Standing encourages good posture and takes a lot of pressure of your back.
Have an ergonomic chair or a lumbar support.
Your chair is your best friend to support your back and posture while at the desk. Set up your chair so that it is at the right height so that your feet sit flat on the floor with your knees at 90 degrees. When you sit there should be little space between the edge of the chair and the back of your knees. We advise each chair have a lumbar (low back) support to maintain our important lumbar curve.
Try and integrate these tips into your day to counteract the effects of sitting too long.
We advise if possible to have your workstation professionally reviewed in addition to these little tips. If you have any further questions regarding workplace ergonomics don’t hesitate to contact us.