How can I avoid back pain and neck pain while sitting all day at work?

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How can I avoid back pain and neck pain while sitting all day at work?

How can I avoid back pain and neck pain while sitting all day at work?

 

1.) Make sure that your computer is at eye level. If needed, use a stand to raise the monitor. If the monitor is too high or low this may create a strain of the muscles in your neck.

 

2.) Make sure that your computer monitor is straight ahead at work, having the computer angled on one side of the desk may cause an imbalance in the pelvis or even cause a strain in the neck.

african american woman in a green dress sitting in an office looking at her computer monitor

3.) Try to take a break from sitting at least once every hour. A simple stroll around the office or standing for a telephone call will help stretch out the spine.

 

4.) Consider a standing desk.

5.) Pay attention to how you are sitting. Try to keep the legs straight. If you are crossing your legs or sitting on your feet this also can cause an imbalance in the pelvis.

 

6.) Assess your chair. Sometimes a lumbar support pillow will help decrease a strain in the lower back from sitting for an extended period of time.

brunette woman with blue headphones in a floral top sitting at a desk looking at computer monitor

7.) If you spend the majority of your day on the phone, consider using speakerphone or headphones. We all tend to favor one side while talking on the phone. This will avoid any strain of the neck muscles on one side.

 

8.) Switch out your desk chair for a yoga ball. Even if it is only for a few minutes at a time. This will cause you to use your core when sitting, taking the strain off of the low back.

These are some simple ergonomic tips to improve your posture at work. For a full assessment, contact your local chiropractor. They will be able to help with a plan specific to you and your needs.

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