If you spend most of the workday at a desk, it’s time to take a closer look at your posture. Sitting for hours with poor posture can eventually wreak havoc on your health, contributing to chronic back pain, among other problems.
We’re here to help. Read on for a complete guide to improving your posture at work to gain far-reaching wellness benefits.
Why Does Posture Matter?
For starters, let’s go over why posture matters for your health.
Posture affects your spinal alignment. When you sit hunched forward over your computer, it increases the strain on spinal structures, back muscles, and ligaments. This can increase spinal wear and tear, potentially accelerating the spinal degeneration that can lead to chronic conditions like degenerative disc disease and spinal stenosis.
Other possible complications of poor posture include:
- Poor digestion, as hunching can compress the abdominal organs
- Fatigue, as poor posture strains your muscles and restricts circulation
- Poor balance, as balancing with a misaligned spine requires more physical effort
- Tension headaches, as poor posture creates tension in the upper back, shoulders, and neck
Health Benefits of Good Posture
Maintaining good posture, on the other hand, can provide numerous benefits, including:
- Less back and neck pain
- Stronger core muscles
- Easier breathing
- Higher energy levels
- Lower risk of joint damage
- Better circulation
- Increased confidence and improved mood
That’s right: Maintaining good posture, especially at work, keeps your body in a confident, in-control position. This can provide a sense of empowerment and ultimately boost your self-image.
Tips to Improve Your Posture at Work
Read on for our top tips to correct your posture at work.
- Keep your spine in alignment while sitting at work.
- Move around throughout the day.
- Invest in an ergonomic desk chair.
- Keep your screen at eye level.
While sitting, your ears, shoulders, and hips should be vertically aligned, with a natural curve in the lower back. Limit positions that are uneven, like crossed legs, hunching forward, or leaning sideways.
As humans, we’re not meant to sit down all day. Every 30 minutes or so, try to stand up and move around for a few minutes. Take a stroll around the office or down the block to stretch out your legs. Or, complete a few basic stretches next to your desk.
A desk chair with lumbar support and an ergonomic design is an excellent investment in your health. A good chair can significantly relieve stress on your spine. But, if a chair upgrade isn’t within reach, roll up a towel to place behind your lumbar spine. You can even purchase portable lumbar supports for this purpose.
If your screen is above or far below your line of sight (when your neck is properly aligned), it strains your neck and back muscles. Ideally, your screen should be at or just below eye level to protect your spine. Make sure your desk surface is at the right height for this screen position.
Incorporating chiropractic care into your wellness routine is another effective way to protect your spinal health. Reach out to us today to learn more!
