Keeping Perfect Posture at Work
Sitting down all day at work can elicit pain in the neck, back, and shoulders. But, while there are a number of factors that can contribute to pain, the main culprit is actually bad posture. It’s okay to slouch every once in a while, but making a habit of it can put undue strain on the body. In many cases, you might not even be aware of your posture or how it might affect you. And breaking old habits can be hard, but reducing pain makes it all worth it. So, next time you clock in, follow these tips for how to keep perfect posture at work.
Signs of Poor Posture
The first step to improving your posture is awareness. Once you pinpoint the bad habits, you’ll have a better understanding of the changes that need to be made. Some common posture mistakes that people engage in at the office or in the car on the way to work include:
- Slouching down
- Hunching over a keyboard or cell phone
- Sitting with your chin pointed up at the computer screen
- Cradling your phone between your neck and shoulder
- Leaning on one leg while you stand
- Keeping your legs crossed for a long period of time
Tips to Improve Posture at Work
All of these positions can put excessive pressure on your spine and muscles, causing pain and discomfort. For perfect posture, the American Chiropractic Association (ACA) recommends sitting with your feet flat on the floor or on a footrest while your shoulders are relaxed. Additionally, you should sit all the way back on the chair, leaving just a small gap between the back of your knees and the front of the seat. If you’re using a computer, your forearms should sit on the armrests and rest parallel to the ground.
When standing, imagine there’s a string running from the top of your head down to your feet, pulling you up straight. Let your arms hang naturally by your sides and stand with your feet about shoulder-width apart, knees slightly bent. Pull your shoulders back and keep your head straight and level. Be careful you don’t stand with your bottom poked out, as this can exaggerate the curve of your lower back.
Small Changes Can Make a Big Difference
Altering your desk can also help to improve your posture. If you sit for a long time, start taking breaks to get up and walk around. Prolonged sitting can reduce the amount of oxygen and nutrients flowing to your muscles. It can also cause fatigue. And, when you feel fatigued, you’re more likely to slouch and relax your posture.
Also, invest in a good quality chair with a high back and built-in lumbar support. You can also get an ergonomic keyboard and mouse to encourage proper position. In addition, your computer screen should rest about 2-3 inches above eye level and you should be sitting fairly close to your keyboard. That way your shoulders aren’t stressed trying to reach.
Chiropractic Care Can Help
Set up an appointment with a chiropractor to talk about work-related pain. Chiropractors can evaluate your condition and recommend a personalized plan to help reduce symptoms. This may include spinal adjustments, posture exercises, massage, supplements, and lifestyle changes.
According to the ACA, back pain accounts for 264 million lost work days every year. If you’ve developed back pain, neck pain or shoulder pain from work, seek relief today. Chiropractic treatment is a safe, natural and effective way to reduce pain and develop perfect posture at work. Come in for a free consultation at Maryland Chiropractic today. For your convenience, we have flexible hours to fit your busy schedule.