There are three factors that typically result in strain and pain among office workers:

• Force exerted on the back
• Repetitive movements and motions
• Prolonged physical inactivity

If we’re sitting for hours at a time and performing the same movements day in and day out, it’s bound to cause damage to the body in some fashion. Thankfully there is plenty you can do to mitigate that harm.

At Horst Chiropractic in Temecula, CA, we offer many treatments for low back pain as well as neck and upper back pain. Below, we want to focus on what you can do on your own at your workplace to help keep your neck and back healthy.

Consider Your Posture When Seated

First things first, consider how you sit in your chair at your desk. We’ll get to the chair and the desk soon, but let’s begin with you.

The ideal posture when you’re seated is as follows:

• Your back should be against the backrest of the chair and you should not be leaning forward.
• Your shoulders should be back and back straight rather than hunched or slouched.
• Keep your head and neck inline with your shoulders.
• Both of your feet should be planted on the ground.

Maintaining good posture like this will ease a lot of the strain on your back and other parts of your body.

Fixing and Adjusting Your Office Chair

Now that you’re in an ideal position, let’s look at that office chair you’re using. Make sure that it is comfortable and provides proper support for your lower back. Then consider these tips:

• Pick a chair with armrests, preferably adjustable ones.
• Adjust the armrests so your elbows form a 90 degree angle when your hands are at your keyboard.
• Change the height of your chair so that your knees form a 90 degree angle when your feet are on the ground.
• Adjust the backrest if possible for optimal comfort and position.

If your current office chair is uncomfortable, consider asking for a new one or seeing if there are any other desk chair options available.

The Placement of Objects at Your Desk

The placement of your monitor, keyboard, and mouse will make a difference for your neck and back health. Consider the following when positioning these objects on your desk:

• Sit as close to your desk as you comfortably can while maintaining good posture.
• Have your keyboard and mouse within easy reach of your hands when they are on your armrests.
• Close your eyes for a few seconds and then open them. When your eyes open, they should be focused on your computer screen. If not, adjust the height and position of your screen so it is in optimal position.

Finer adjustments to your work station may be needed, but good posture, a good chair, and a well-organized desk will make a major difference in how you feel at work and at home.

Take Breaks to Stand Up, Stretch, and Move Around

A sound ergonomic setup is great, but here’s something else that makes a difference at work: taking breaks.

Since inactivity can lead to back and neck pain, it’s important that you avoid being seated for too long. Every hour, take a brief moment to stand, stretch, and walk. This could be as simple an activity as leaving your desk to get some coffee or water, making a pit stop at the restroom, or giving yourself an opportunity to clear your head. It’ll make a difference to how you feel as well as your productivity.

Learn More About Preventing Back and Neck Pain

For more information about preventing and treating pain of the spine, be sure to contact Dr. Nathen Horst. We look forward to your visit and discussing these matters with you in greater detail.