Do You SIt at a desk?...Then remember these 7 healthy habits.

Improper Desk Posture

Proper Desk Posture

As we experience a seemingly endless growth in technology and its utilization within the workplace, we also begin to notice the adverse effects of sitting for prolonged periods of time. These aches and pains stem from the extended periods of habitual poor posture while sitting at our desks, standing in line for lunch, and flipping through Facebook while waiting at Starbucks. All of this time, our shoulders begin to round and our heads gravitate forward towards the item of interest in front of us. These habits lead to weakness in the back muscles, shortening of our chest muscles, and eventually poor alignment of the spine. This poor alignment can affect not only the neck and shoulders, but also the entire length of the back as well as the hips. While we all can’t just stop using our computers and cellphones we can adjust our environment and mindset to become more aware of our postural alignment. Here are a few ways to setup your workplace to help promote better posture:

1. Raise your chair so that the bottom of your elbows are level with your desk, feet flat on the ground, and knees level with your hips. Placing a box or stool under your feet will help if your feet don’t quite reach the floor.  
   
2. Bring the back of your chair forward or place a lumbar pillow to provide lower back support.
   
3. Try not to sit with your legs crossed, but rather keep your ankles over your knees.
   
4. Raise the height of your computer screen so that it is eye level when sitting up straight. If it is not adjustable place a large sturdy object under the base, such as a large textbook.
   
5. Zoom in on documents that you’re reading or typing to prevent leaning forward to read it.
   
6. Set a timer on your phone or computer for every 30-60 minutes to remind you to bring your head up, shoulders back and back straight. Studies have shown that auditory cues can help reinforce proper posture. 
   
7. On your lunch break limit the amount of time you spend on your phone or seated.  

Small adjustments and habits can go a long way to reducing neck and back discomfort. Be on the lookout for our next article discussing ways to increase strength and flexibility in our postural muscles to further support proper spinal alignment.