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10 Ways To Keep Your Back Healthy At The Office



10 ways to keep your back healthy at the office

Living a sedentary lifestyle, whether at home or work, can be as harmful to your health as any job in the market. The strain that can be put on your spine, joints, and muscles from being in a sitting position is a real threat to your health. Many office workers suffer from various aches and pains that are directly associated with their jobs. Search for – walk in chiropractic clinic near me on Google to see if a clinic is available in your area. A visit there can keep you in proper shape to perform at your best.

When one part of the body is out of place or not functioning in an optimized way, it can affect the total health of the rest of your body. The spine, in particular, is connected to the main nerve network that treats the various systems in the body. When something is out of alignment or under strain in your spine, it can affect the rest of your body.

There are certain things that you can do on a daily basis at the office that can help you to keep your back health in check. Being proactive about the way that you sit and organize your workspace can save you time lost from back injury or strain. In the meantime, try some of these back-saving techniques in your cubicle.

Keep Your Head Up

We all tend to start to slouch during long periods of sitting. Try to align your neck and shoulders in an upright position and don’t lean too far forward towards your desk.

Keep Your Tools Close

For most office workers, the tools of the trade include a computer keyboard and a mouse. Keep your keyboard and mouse close to your body to avoid unnecessary reaching motions throughout the day.

Get a Good Chair

Make necessary adjustments to your chair for height and slight back tilt to enhance the lumbar support. If your office budget doesn’t allow for a choice of chairs, many lumbar support pillows on the market can be added for more comfort.

Sit Closer

In many cases, we tend to sit too far away from our desks. Having to lean forward to reach your computer or phone regularly can cause strain on your back.

Plant Your Feet

Few people think about what their feet are doing under their desk, but it is very important for supportive posture. Ground your feet flat on the floor and place them shoulder width apart for good stability.

Take Regular Breaks

Allowing yourself a few quick breaks during the day can help with circulation and muscle stretching. Take a few moments once an hour to have a quick stretch and roll out the strain from your shoulders.

Knees at 90

Having your chair at the proper height for you can make a huge difference in your comfort. While having your feet sitting flat, your knees should be at a 90-degree angle to the floor.

Don’t Squint

Using a computer screen can be tiring for the eyes and cause us to start to squint by the end of the day. Make sure to use your glasses if needed, or adjust your computer settings to make the print larger and easier to read. The tendency when squinting is to lean forward in your seat, straining the lower back.

Stop Cradling the Phone

One of the most common multi-taking mistakes that is made is to cradle the phone receiver between the ear and shoulder while leaving your hands free to deal with other things. This can put a painful strain on your neck. Try using the speakerphone option or a Bluetooth headset instead.

Be Aware of Your Posture

Keeping up a proactive routine can help. Focus on being aware of your posture during the day and practice correcting it as often as possible. There are even posture braces available for those who struggle with this.