Let’s face it, if you work at a traditional office, sitting is probably the activity you spend most of your time doing. You spend eight hours or more just sitting and working on your daily responsibilities. Yet, you rarely worry about how to do it right, that is, how to avoid bad posture at work.
When your body remains in a bad sitting position for an extended period of time, it can cause chronic back pain, musculoskeletal disorders, and damage healthy joints. Sit poorly and see all these health problems heightened to affect your work productivity in general. With that being said, it is important to maintain good posture.
Check out these tips on how to put a stop to long-term health issues by avoiding bad posture at work. Read on!
Practice Good Posture
In regards to a healthy sitting position, it is ideal to allow the main joints of your body to be in a neutral position. Don’t place too much tension on your muscles and avoid causing your spine to curve.
Sit up straight. You shouldn’t slouch in your chair. Sit in a manner wherein your hips are supported by your chair. Keep your shoulders relaxed and not hunched up. You shouldn’t have to feel like you’re lifting your shoulders. Flatten your foot on the floor because just putting your toes on the floor isn’t enough!
Be mindful of your sitting posture throughout the workday. Aside from reducing back pain and improving your health, you will be surprised to know that this crucial practice also boosts your mood and productivity.
Adjust Your Chair Accordingly
Concentrating on sitting consistently with good posture is not enough. You need extra help from the right equipment. It won’t matter how focused or motivated you are. If your desk is standing too high or your chair is too low, it can cause you bad posture too. Make sure you invest in a chair and desk that best fits your body.
You should also have a height-adjustable chair. Unless you perfectly adapt the size and proportions of your chair to fit you, you won’t be able to practice good posture at all.
Adjust your chair to the point that when you lay your hands flat on your desk with your arms alongside your body, your elbows form an L-shape. Once you do this, you’ll be able to use your keyboard with ease.
Note that a supportive backrest is also essential. Your body will thank you for supporting your upper and lower back. You can opt to use small cushions too. Some chairs have armrests that are also adjustable. If you happen to have one, set it up in a way that relaxes your shoulders.
Place Your Monitor At Right Eye Level
Your computer monitor should be centered directly in front of your eyes. A good tip in placing monitors is about an arm’s length away, with the top of the screen at eye level.
To do this, you may need a monitor stand or tilt your monitor between ten to twenty degrees. Take note that if your monitor screen is too high or too low, you'll have to bend your neck, which can be uncomfortable and even painful over time.
Do Posture Exercises
Do posture exercises that you can do right at your desk. Try neck rotations by turning your head to your left side and pausing for a seven-second gentle stretch. Take deep breaths while doing it and then do the same to your right side.
To release neck and shoulder tension, do shoulder shrugs. Simply rest your hands on your thighs, lift your shoulders up and back and hold them momentarily at the top. Breathe and then lower the shoulders. Notice how your muscles relax afterward.
Feeling hip tension? Begin a seated hip stretch by sitting with your lower back, upper back, and shoulders in a neutral position. Lift your left knee then place your hands in front of your knee and pull it towards your chest in a hugging position. Repeat it on your right side.
Following such simple posture exercises can do wonders for your body. Do this rather than being slumped all day as you stare at your computer screen.
Visit A Chiropractor
Keeping your body in a healthy condition is of utmost importance for maintaining good posture. Following the tips above is a great way to get you on the right track, but they cannot fix all your back problems.
You may not notice it but a chiropractor can effectively determine if you have bad posture. Get a full assessment and regular adjustments to help align your spine. By doing so, you are reducing the risk of chronic back pain. Whether you’re in pain or not, chiropractors will help you maintain a good posture.
For people who work at the office, it can be too easy to fall into the trap of hunching over your computer for hours with little movements like the typing of your fingers on the keyboard to pass your company deadlines or grabbing your coffee fix.
If you ever wondered about how to avoid bad posture at work, try adjusting your chair, choosing the right monitor, sitting properly, and doing posture exercises. Or, better yet, schedule a chiropractor appointment with professionals from Chiropractor Philippines. With years of training and experience, we offer you a variety of treatment methods in easing shoulder pain, neck pain, and lower back pain.
Click here to check out our packages or contact us at 0927-580-5047 or 0927-238-5775. Improve your posture and take the path towards an overall healthier lifestyle. See why we are one of the premier back pain treatment providers in the country today.
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