If you fall into the majority of American workers who experience lower back and neck pain, then there’s a good chance you can help relieve it by improving your posture. What is less well-known is that poor posture causes more than just aches and pains; it can also lead to headaches, fatigue, irregular breathing, and moodiness.
There is more to having good posture than just sitting up straight. Make your workday less painful and more enjoyable by following these 3 ways to improve your posture at work.
Adjust Your Chair
One of the biggest culprits of inducing bad posture is your office chair. Proper desk posture includes the following procedure:
- Adjust the height of your chair so that your feet lie flat on the floor.
- Keep both feet on the ground, and avoid crossing your knees and ankles.
- Sit your hips far back in the chair and keep your back against the backrest.
Adjust Your Computer
As silly as the phrase “text neck” sounds, it is a serious problem of overstrained neck muscles that’s common among those who work at desks all day. The phrase is coined from looking down at a cell phone too much, but the same results can occur from hunching over a desk keyboard. Follow these tips to avoid text neck at work:
- Set your keyboard directly in front of you, and keep your computer an arm’s length away.
- If adjustable, change the height of your screen to be at eye-level. If necessary, find something to prop your monitor on.
- Change the size of the text on your screen to fit your vision; this will reduce the need to lean forward or hunch over your desk.
Stretch Your Muscles
Sitting for long periods of time will put an extra strain on your muscles, causing them to get tired. This results in a desire to reposition to a new position such as slumping or slouching. To most people, this happens automatically without even thinking about the re-position. It’s important to give your muscles a break from sitting by doing one of the following periodically:
- Stand up and stretch your back, neck, and shoulder muscles.
- Go for a quick walk around the office, or grab a breath of fresh air outside.
- Take a trip to fill up your water bottle.
Most Americans with full-time office jobs spend the majority of their day sitting down. If you’re struggling with back and neck pain, headaches, fatigue, difficulty breathing, or moodiness in the office, then try taking a look at your posture; you will be surprised at the difference it can make. Adjusting your chair, adjusting your computer, and stretching your muscles are all great ways to make your workday a little more comfortable.