A Guide to Workplace Ergonomics for Optimal Health and Energy
Your spine is made up of bony vertebrae stacked on top of one another. Good posture maintains the spine's natural S-shaped curve, while bad posture leads to misalignment – a common cause of neck and back pain.
Slouching at your desk exacerbates misalignment, which puts added pressure on the back muscles and soft tissues. You may experience aches and pains – and have difficulty concentrating on your work as a result.
Good workplace ergonomics prevents slouching, eliminating pain, and enhancing productivity.
3 Steps to Improving Your Workplace Ergonomics
If you regularly experience neck or back pain after a day on the job, the solution may be as simple as reconfiguring your desk to promote good posture.
Take these steps for better work posture:
1. Get an Ergonomic Chair
Invest in an office chair with lumbar support to maintain the natural curve of the lower back. Look for a model with armrests to support your forearms. This spares your shoulder muscles the constant strain of holding up the arms.
2. Position Your Monitor
Your computer monitor should be the same height as your face. If it's positioned too low, you have to continually look down, which puts pressure on the neck muscles. Place your monitor an arm's length away from you to avoid tiring your eyes.
3. Adapt Your Stance
Adjust your desk chair's height so that your thighs are parallel to the floor when you are sitting with your feet flat on the ground. Don't cross your legs because this places uneven pressure on the spine. When you type, your forearms should likewise be parallel to the floor.
To prevent muscles from getting stiff throughout the day, take regular breaks. Get up every 30 minutes to shake out your arms, legs, and shoulders.
Solutions for Neck and Back Pain in Denville, New Jersey
If you still find yourself struggling with neck and back pain, Commons Chiropractic Center of Denville, New Jersey, can help. Dr. Michael Irhin, D.C., has more than 20 years of experience as a chiropractor and can also provide tips on improving your posture to promote better spine health overall.
Your work posture shouldn't be causing you pain. Call us at (973) 366-3335 to request an appointment.