If you’re like most workers, you probably sit for extra long hours at work. Unfortunately, spending many hours in the same position can put you at risk of many health issues, including chronic pain, injuries, and musculoskeletal disorders, all of which can affect your productivity and even lead to long-term health issues. It’s, therefore, no surprise that 65% of desk workers develop pain, most ending up chronic. Learning to improve your posture will help you avoid injuries and minimize your chances of developing chronic pain. The following posture tips can be very helpful when working.
1. Add a standing desk
Several recent studies have hailed the ergonomic benefits of standing desks, particularly their ability to increase energy and boost concentration. Research has also shown that these desks play a crucial role in decreasing the chances of health issues caused by long hours of inactivity. But one of the most important benefits of standing desks is their ability to support good posture when working. Whether you work from home or have a traditional office, consider adding a standing desk to your workspace. It makes it easier to switch your positions from sitting to standing without breaking from work. However, to use these desks correctly, you have to apply the 20-8-2 rule – 20 minutes of sitting, 8 minutes on your feet, and 2 minutes moving about.
2. Take note of back and neck pain
Your pine is under constant pressure if you’re used to sitting for long hours at work. That’s why it’s important to be aware of your posture at all times if you want to prevent back, neck, and spine problems. Please do not ignore any pain or discomfort you experience when at work, particularly recurring symptoms. It’s important to monitor even the slightest pain in any region of your spinal cord, neck, and back. Track symptoms like soreness, aches, stiffness or any form of discomfort, and note your posture whenever these symptoms pop up. Doing this can help you determine patterns in your work habits that trigger these symptoms, making it easier to address the pain. If you already feel regular pain in these areas, some natural remedies can help. For example, this guide to natural back pain relief highlights some common causes, diagnoses, and natural treatments.
3. Learn the proper sitting posture at work
Getting your sitting posture right will impact more than your health; it will also make you more productive at work. There are a few things you can do to ensure that your posture is always spot on. Start by keeping your feet flat on the floor and avoid crossing your ankles, knees, or legs for too long. Adjust your chair so that your knees are at the same height as your hips or slightly lower. Also, keep your back straightened and rested in your chair instead of crouching or slumping to one side.
4. Give yourself regular breaks
If your job requires you to sit behind a desk for too long, studies show that you fall into a category of people with an increased risk of chronic lower back pain. The only way to prevent this is to give yourself regular 30-minute breaks during work time. You can walk around a little, stretch your limbs, and ease the pressure on your back.
Your work is important, but so is your health. These posture tips can help you keep chronic pain at bay when working.
