5 Great Ways to Keep Your Spine Healthy at Work

You are more likely to see a doctor due to back pains than for any other reason. This is especially true if you have a desk job. Even if you don’t experience it now, you will have spine problems in the future. This happens due to bad postures and sitting for long hours without taking a rest. So that you can have a great day at work and live the rest of your life without any back problems, I recommend that you do the following:

1. Get your Office Furniture and Equipment in Order

You should make sure that your work station is ergonomic. Your desk shouldn’t be too high or low that it forces you to strain your back. The keyboard should be at a comfortable position, and the monitor should be about the same height as your head. This prevents you from bending your neck so much. Adjust the screen brightness so that you don’t put too much strain on your eyes. Basically, your working space becomes ergonomic the moment it feels okay and not awkward.

2. Consider Getting a Better Chair

Another way to protect your spine is to upgrade your chair to one that offers some form of lumbar support. The height of your chair should also be adjustable. Set it at a position whereby you can be able to comfortably place your feet flat on the floor and place your thighs parallel to the ground. It can also be helpful if the chair has arm rests to allow you to comfortably put your arms there as you’re typing.

3. Don’t Slouch

You may have a tendency to occasionally slouch at the office desk. Bad postures like this one tend to put strain on your spine. This is why you have to learn to sit up straight. The best way to do this is to put the monitor at eye level. Then, set a reminder to remind you to sit up straight whenever you slip back to your bad old postures.

4. Hourly Breaks

At the beginning of every hour, stand up from your desk and do a two minute stretch. The simplest is to try to touch the ceiling with both your hands. Hold the position for about 5 to 10 seconds. Then, bring your arms down. This time around, try to touch both your toes with them. Hold the position for not more than 10 seconds and relax. Repeat at least three times and resume with your work. Stretching releases the tension from most of your joint muscles and keeps your back healthy.

5. Go for the Standing Desk

You should also consider a standing desk if you want to keep your back healthy. When you give your spine a change in position, it becomes more flexible and less stiff. One thing to keep in mind is that the standing desk may not be for everyone. Therefore, make sure that you have tried it out before buying it.

To conclude, it’s easy to get carried away by office tasks and chores that you forget all about good posture. This is why you have to set reminders to make sure that you sit upright. You can also use the rest of the tips on this article to take better care of your back at the office.

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