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Give Your Spine a Break with Proper Office Ergonomics

If you spend the majority of your day sitting in front of a computer, you may be starting to notice that it’s taking a toll on your body. If you end the day with a stiff neck, aching lower back and tense shoulders, it may be time to give your office an ergonomics overhaul.

The Importance of Ergonomics

Ergonomics can help prevent musculoskeletal injuries like carpal tunnel syndrome or back pain by reducing the level of unnecessary stress that your work area can cause. If you spend a few hours overhauling your work area and your posture, you can prevent those achy feelings and reduce your risk of developing serious injuries later.

Quick and Easy Ways to Improve Your Workstation Right Now

You don’t have to spend thousands on an ergonomics expert to start seeing immediate benefits. Incorporate the following hints to notice an immediate improvement:

  • If your work involves sitting for hours at a time, take a stretch break every hour.
  • Try to vary your work, if possible. This will rotate the muscles that you regularly use.
  • Keep an eye on your posture at all times.
  • Don’t be afraid to wiggle and shift your weight around. 

How to Improve Your Workstation

Moving your body around is a great way to avoid injury, but if you really want to see results, you’ll need to do a little work on your office area.

  • Arrange the work area so that you can sit or stand comfortably without placing any stress on your body. Your neck should always remain in a neutral position without needing to look up or around continually.
  • Reduce waist movement as much as possible. Keep all of your tools within easy reach, so you won’t have to reach or bend to find them.
  • Make sure that your work surface is large enough to hold all of your work accessories, yet organized enough to allow you to access them easily.
  • Ensure that your computer monitor is at eye level and less than an arm’s length from you.
  • Use a glare guard or a plasma screen to protect against eyestrain.

Choosing the Right Chair

Selecting the proper office chair is important enough to earn its own checklist. The ideal work chair will have the following features:

  • It should be adjustable so you can keep your feet flat on the floor.
  • It will support your lower back.
  • A padded seat for comfort.
  • Armrests that raise and lower that allow your elbows to remain close to your body.

A little effort now will go a long way toward keeping your back strong and healthy in the future. Please be sure to speak with your chiropractic team if you have any questions about the effects of your workstation on your body. Keeping your spine strong and healthy is their number one concern.


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