18 May 5 Things You Can Practice While Sitting At Your Desk That Will Improve Your Health
Over the past few years, working from home has become more and more common for many professionals, and with the spread of the COVID-19 pandemic, virtually all office workers are now adjusting to a new work environment.
As your trusted McAllen chiropractors, we wanted to make sure you are looking after your chiropractic health and avoiding common — and often overlooked — health problems such as chronic back pain or neck strain.
As you settle into new #workfromhome routines, here are 5 tips for dramatically improving your health while sitting at your desk.
5 Tips to Improve Your Health
1. Alter your postures and body positioning. Upright sitting — where the trunk of your body is upright and your feet are resting comfortably on a flat surface — is usually a good posture for working at a desktop computer. Other postures include forward sitting — with your trunk tilted forward and arms rested on your desk — and reclined sitting where your back is supported by the chair’s backrest. Forward sitting is generally beneficial for activities like writing or drawing, while reclined sitting is best used in moderation during phone calls or Skype meetings. The posture you choose affects everything from how much strain you put on certain muscles to the pressure applied on your joints, so be aware of which posture and body position you stick with throughout the day.
2. Adjust your chairs and workspaces properly. Everyone has a specific height they like their chair to be at or a particular angle for their computer screen to be tilted to. However, don’t just base your adjustments on personal feeling alone — there are objective tests you can use to optimize your workspace. When it comes to adjusting your chair, for example, there should be sufficient space for you to make a fist between the back of your calf and the front of the chair. Other tests, such as maintaining a “resting eye level,” can help protect your neck while staring at a computer screen all day.
3. Pay attention to your body language. After a few hours of sitting at your desk, it’s natural to get fidgety and start moving around. But this can also be an early warning sign of chiropractic problems like “sitting disease,” which causes musculoskeletal disorders. According to the American Academy of Orthopaedic Surgeons, 60%-80% of people experience back pain in their lifetime, and because it’s such a common problem, it’s easy to overlook while working at your desk day in and day out.
4. Set reminders to practice healthy habits. Between phone calls, emails, and other work, it is easy to overlook chiropractic health, so it is imperative to set reminders and make this a priority. A small post-it note or a regular alert on your phone can remind you to get up at certain times or adjust your posture. It’s all about setting — and maintaining — healthy habits.
5. Take a holistic approach to chiropractic health. Finally, don’t just think of chiropractic health as something to do while sitting at your desk. While it’s important to stretch and move around regularly — in fact, it is recommended you stand and move every 30-60 minutes — you should also combine this with other techniques such as breathing and stretching exercises, as well as mental mindfulness of the signals your body is sending you.
By following these 5 chiropractic tips, we’re sure you will see an immediate — and dramatic — improvement not only to how you feel physically but also in your ability to concentrate and be productive as you work from home. We hope you’re staying healthy and positive — and please don’t hesitate to contact us for any chiropractic needs or concerns.