Most of us spend a great deal of time during the day sitting at a desk or table. As a result, unless you consciously pay attention to your posture and the way you’re sitting, it’s easy to create problems for your spine.
What follows are some recommendations to make sure your posture is what it needs to be in order to have a strong, healthy back for many years to come.
Top 12 tips to better sitting postures at work
- Sit with back straight and align the ears, shoulders and hips in one vertical line.
- All normal curves of the back should be present. A lumbar roll can be used to maintain the neutral curves of the back.
- Distribute weight evenly on both hips.
- Slope your chair slightly forward so that knees are at a right angle and even with or slightly higher than the hips.
- Don’t cross legs. Keep feet flat on floor or surface. Use a stool or foot rest if necessary.
- Your computer screen should be at eye level or slightly lower and roughly at arm’s length away to avoid eye strain.
- Your wrists should be relaxed and straight, not angled up or down.
- Position your keyboard so that it is flat and close to elbow level when possible.
- Adjust your work surface at a height to allow the elbows to be relaxed at a 70-135 degree angle.
- Get out of seat every 30 minutes to stand, stretch and move. Set beeps or timers on computers and drink a lot of water so you have to use bathroom often, or take a phone call standing.
- Take stairs, walk during lunch and deliver message in person instead of emailing.
- Don’t cradle phone with shoulder. Use a headset when possible.
If you’d like to find out how healthy your spine is, we always start with a thorough assessment of your overall wellness, including your spine. Call us today at (803) 412-2240 to schedule an appointment.