Do you often find yourself slouching at your desk? Do you frequently experience shoulder, neck and back pain after a long day at the office? Maintaining the correct posture at work can sometimes be difficult.
But there are a few simple ways that you can ensure you remain comfortable while doing your job and get rid of those aches and pains that plague your home life.
Support your lower back
One of the most important, and unfortunately most overlooked aspects of good posture is ensuring that your lower back is supported at all times. The backrest of your chair should push your lower back slightly forward so that you are sitting up straight. If you’re chair doesn’t provide this type of support, invest in a lumbar cushion to do the same job.
Keep your ears in line with your neck
This is a simple, yet highly effective practice that will keep your spine straight and ensure you aren’t straining your neck muscles by leaning forward too often. If you struggle to see your computer screen clearly, and this results in your face creeping closer towards it, you may need to get your eyes checked.
Uncross your legs
Crossing your legs when you sit can be such an automatic gesture that you don’t even realise it’s happening. However, it’s terrible for your posture. Placing your feet flat on the ground is the best way to position yourself in an office chair. Make sure your chair can be adjusted to suit your height.
Ensure your screen is at eye level
There’s nothing worse than having to constantly dip your head to see your screen. This can result in neck strain. Having an adjustable desk is extremely beneficial, as it allows you to avoid postural issues associated with prolonged sitting or standing. It also means that you can consistently adjust your desk so that your monitor is at eye level. If your desk doesn’t have this function, prop your monitor on top of books or something sturdy until it’s sitting at the correct height.
Get a headset
If you spend a lot of time on the phone in your job, especially as a receptionist or telemarketer, a headset is a must. The strain of holding a phone between your ear and shoulder can cause long-standing painful muscular issues. A headset will allow you to take calls and type simultaneously, without having to keep up a constant juggling act!
Stretch and take breaks
You may feel a little odd doing exercise and stretches at your desk, but it’s important to take regular breaks and stretch out your limbs every thirty minutes to help prevent posture-related issues. There are a few simple and discreet stretches that you can do at your desk to help ease tension. Try rolling your shoulders forwards and backwards, as well as intertwining your fingers and stretching out your arms. Go for regular short walks to keep your circulation flowing and improve productivity.
Stay active after work!
Need to stretch out stress tension after a long day at the office? Staying active outside of a nine to five office job ensures health and wellness of both the body and the mind. BodyViva conducts regular pilates classes which improve posture and alignment, increase flexibility and strengthen core muscles. Contact us today to find out how you can improve your posture!
If you’re experiencing pain, or need advice on improving your posture, talk to our chiropractors and physiotherapists at BodyViva today.
