Being glued at your desk the whole day seem like a very easy task, but if you do this daily for multiple hours, you’re actually doing your body a disadvantage. People who have desk jobs are the ones who usually suffer from back and neck soreness due to their sedentary jobs.
If you have a desk job, don’t despair. There are certain steps you can take to avoid the most common aches and pains associated with sitting for too long. Spine Center of Texas lists down a few tips on how to make sure you get through the workday pain-free:
- Make sure your computer screen and keyboard are properly positioned. Having to stare even slightly higher or lower than eye level can really strain your neck after a few hours. To make sure that your monitor is in the right position, sit comfortably at your desk and close your eyes. When you open them, your gaze should naturally land on the middle of your computer screen. The keyboard should be placed so that your elbows are bent at a 90 degree angle when you’re using it. Your wrists shouldn’t have to strain forward to reach the keys.
- Consider using a telephone headset – If your calls last longer than 10 minutes, it’s a good idea to use a telephone headset. This will help you avoid having to hold the phone up to your ear for long periods of time, which can strain your neck and arm, or, even worse, holding the phone up between your head and your shoulder.
- The furniture you’re using is important – There are a lot of options for desk chairs that can support your back and follow the curve of your spine. What’s important is that you’re comfortable and not straining your back when you’re sitting at your desk. Take the time to try out a number of different chairs to find the right chair. And if you start to feel like the padding of your chair is wearing down and no longer effectively cushioning your back, replace it as soon as possible!
- Get up and move around – Take the time to stand up, move around, and stretch during the workday. This relaxes the muscles and reduces strain. and it will go a long way in helping you reduce the aches and pains that come with sitting in one place for hours at a time.
If you’re up against a deadline or is busy at work, its easy to ignore your back. Always listen to your body and make the necessary adjustments to take care of it. Making small changes can go a long way in making you healthier in the long run.