7 Tips Office Workers Can Use To Improve Their Spinal Health
It's no secret that back and neck pain are common problems for office workers today. Sitting for eight hours a day puts a lot more strain on the body than many people suspect. Then, after a long day of work, many people go home to sit while they eat, watch television, and relax for the evening.
It's not always realistic to do a large overhaul of your entire life, so many people then shrug away the problem and assume this is just how modern life is. Your chiropractic team at San Diego Chiropractic Wellness knows this doesn't have to be the case. While you may still need to spend much of your day sitting, there are small adjustments you can make that will lead to improved spinal health and a better sense of overall wellness.
Let's see what small changes you can make to move through your day a bit easier.
1. Adjust Your Working Environment
This is a change that will take you a little time to get set up properly but will then take care of itself. Look at the ergonomics of your desk set up.
Is your computer screen at eye level?
If you work on a laptop, it's very common for the screen to be too low. If you're looking down at all, you're putting a strain on your neck. Consider getting a separate keyboard you can place on the desk and raising the screen with a book or laptop stand.
2. Invest In A Quality Office Chair
All office chairs are not created the same. Switching to an office chair with better support for your back can make a large difference in the way you hold yourself while sitting, and this will have a huge impact on your spinal alignment.
Try to find a chair that helps your body feel less strain while you sit.
3. Exercise Your Core
Having a healthy workout routine will help your body feel better overall, especially in terms of your spinal health. Try to work in a fitness routine that exercises your core three times a week. Your core muscles are a large part of your midsection, mainly your lower back and abdomen. A strong core will affect how you hold yourself while sitting or standing.
4. Work On Your Posture
When you spend a lot of time sitting, your posture can start to suffer. Exercising your core will help you hold a better posture. Other tips include attempting to be mindful. Even if you slip into slouching, again and again, it helps if each time you sit down you take a moment to mindfully position your posture better. This will also get easier if you keep your computer screen at eye level.
If you'd like to take this a step further and really improve, there are gadgets online you can wear to keep you mindful of your posture. These tools will vibrate whenever you start to slouch, reminding you to adjust your posture. This can help you build healthier habits.
5. Take Breaks
How often can you realistically take a two-minute break? Can you set a timer so that every hour you stand up from your chair for two minutes? Take a walk around your office, stretch your muscles, and give your eyes a chance to adjust to looking at something else.
These small breaks can do wonders for your long term back health and make you feel better right away as well. This is a brief moment to be mindful of your body as you go through your working day.
6. Use a Standing Desk
This may not be realistic for everyone, but if you can, a standing desk or treadmill desk will mean a lot less time sitting. Even if you only switch out an hour or two a day of sitting for standing at your desk, your body will thank you for this time spent in a different position.
7. Consult a San Diego Chiropractor
Your chiropractor helps office workers every day. They can answer your questions about what causes your pain, small changes you may be able to make to help with the specific pain you're experiencing, and create a long term treatment plan for spinal adjustments to keep you in your best health.
Getting regular treatments means having a professional keep an eye on your spinal health. It means someone has your back--literally.
Keep Your Back Healthy For The Long Term
Employ these tips in your daily life to maintain your back health for the long term. Even if you're not experiencing pain, sitting all day is hard on your body. The more mindful you are about your spinal health, the better you'll protect yourself from future injury.
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