Have you ever thought about how the way you sit at work makes a difference in how you feel and even how you perform at work? When I adjust the neck and spine, many of my patients report they can feel an immediate difference, including almost a “rush” as the blood flow is improved throughout their body.
Imagine how it could help you feel better and work better if you did something simple as sit properly while you work! Besides chiropractic care, that is the easiest and one of the most effective things you can do to protect your spine and feel well.
First, let’s look at a few ideas of what “sitting correctly” looks like:
- Your feet planted evenly on the floor with a small gap between the back of your knees and the front of your seat. This might mean using a backrest so that you can sit forward enough to plant your feet on the ground.
- Do not cross your legs while sitting at a desk or for long periods in any other seated situation.
- Make sure that your ankles are in front of your knees, not tucked underneath your chair or crossed.
- Keep your knees at or below your hip level. Letting your knees rest lower than your hips will cause strain on your hips and, subsequently, lower back.
- Keep your shoulders relaxed and back, not “hunched” up towards your ears.
- Keep your forearms parallel to the ground.
Depending on your workplace, you may not have a lot of control over your work equipment, including your chair. As much as you can, adjust your chair to meet your needs and make other changes that will help you sit in a healthy way.
Here are a few suggestions:
- If you can, adjust your backrest to support your low and mid-back. If you don’t have proper backrest support, I recommend getting a removable backrest or pillow to support the small of your back.
- If your feet don’t reach the floor properly while allowing you to sit square in your chair, get a small footrest.
- Adjust your computer/workstation so that you are not looking down or having to crane your neck upward to see your screen.
- Keep your monitor directly infront of your keyboard.
- Make sure all key items you use frequently are essentially within an arm’s reach so you are not having to strain to reach frequently. This can put undo strain on your upper back.
While how you sit is vital, it’s also important to take breaks for sitting. Do stretches and get up throughout the day to walk around. This helps give your mind a break and your circulation flowing!
I see many patients who must sit at a desk throughout much of their day and I see how these tips, combined with regular chiropractic adjustments, help make a difference! I would love to work with you.