Your Louisville back doctor asks: Are you destroying your back and neck while sitting?
Most people don’t give much thought to just how damaging your office set-up might be.
Even the simplest strains of the neck, shoulder, and back can lead to serious injury and pain. Carpal tunnel syndrome affects 5 percent of the working population undergoing repetitive, daily use of hands and the wrist. These injuries cost more than just your well-being. They are known to result in an average of 31 days or more of work loss.
Four in five women end up with crippling back pain at some point in their lives and hunching over a computer is a leading reason.
If you spend a large amount of time working at a desk, apply some ergonomics to your arrangement and keep in mind these tips for preventing strain and damage.
Choose your Chair Wisely
Pick a chair that allows your lower back to rest against a lumbar support. Adjust to a position that is comfortable (we recommend tilting the back of the chair to a slight recline) but does not strain the joints or muscles.
Need some help? Check out this review for a little guidance in picking one out.
Sit within Reach
Position your torso about an arm’s length away from the computer monitor, which should be 2 to 3 inches above eye level.
The computer’s keyboard and mouse should be comfortably within reach, allowing the forearms and wrists to be roughly parallel to the floor. Ideally, your mouse should be placed right next to your keyboard so that you don’t have to overreach or twist your shoulder, arm, or wrist when clicking.
Find a Right Angle and Plant your Feet
Position your knees at 90 degrees, directly over your ankles which will keep your spine upright. Keep your feet flat on the floor, shoulder-width. Do not cross your legs as it will make it more difficult to keep your spine straight and shoulders squared; You’ll risk overstretching muscles surrounding the pelvis and encourage the growth of varicose veins.
Keep your Head Up.
Align your neck and head right above your shoulders and avoid straining forward.
No More Phone Cradling
Pinning the phone between your shoulder and ear for hands-free multitasking is murder on your neck. Click speakerphone or use a headset for any conversation that lasts more than five minutes.
Are you near the Louisville area, suffering from back pain and looking for relief? Exacta Care is your Louisville back doctor, integrating physical and massage therapies along with first-rate chiropractic care. Call or fill out the contact form to schedule an appointment.
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