If you work stationary for hours throughout the day, whether sitting or standing hours on end, you are no stranger to the effects this can have on your body.
As we get older, we become more comfortable with bad habits such as inactivity and slouching, in return causing tension and fatigue that ultimately lead to bad posture.
You can improve your spinal health and your posture by making a few lifestyle adjustments, that will also benefit you in many other ways.
Here are some tips on improving your posture in the work place:
- Being conscious of slouching and or leaning over your desk, if you find yourself leaning or slouching, lean back so you are against the back support of the chair.
- Taking breaks to stretch two or three times a day to boost your muscle flexibility
- Exercising regularly: this improves muscle strength and tone.
- Stretching neck muscles throughout the day by turning your head from one side to another to alleviate any stress or pressure build up.
- Doing abdominal exercises once a week can strengthen your abdominal muscles as they offer additional support for your lower back.
- If you are on your feet for hours a day, avoid putting all of your weight on one leg, this may feel like a relief as you are taking pressure off of the other leg, however, you are increasing the impact and pressure on the hip. When your hips are off balance, this has a great effect on your posture as well.
- Having an ergonomically correct chair that is firm in the seat and offers lumbar support.
- Sitting straight up with your chair at a height where your feet are flat on the floor at all times, creating enough space between your hands and keyboard to allow your elbows to rest at a 90-degree angle and you are not constantly reaching to navigate or type.
- Having your monitor at a height that meets your eye level, this keeps you from having your neck bent in a downward motion which applies pressure to the vertebrae in the neck.
Benefits that come along with improving your posture:
- More energy
- Increased confidence
- Better mood
- Great self esteem
- Easier breathing
- Reduced risk of injury
- Less frequent headaches
- Boosted productivity
Symptoms of poor posture:
- Bent knees when standing or walking
- Back pain
- Body aches and pains
- Muscle fatigue
- Headache
- Rounded shoulders
- Head that constantly leans forward or backward
Over time, poor posture that is not addressed begins wearing on the phasic fibers as the body requires more support. This then causes the deeper supporting muscles to waste away from lack of use.
When muscles go long periods of time without use they begin to tighten up and shorten the length of these muscles which can apply pressure and compact the vertebrae of the spine.
If you are interested in how chiropractic care can also improve your posture, contact our office today to schedule a free consultation.