Proper alignment can help reduce a lot of stress in both the lower and upper back, and thus reduce the frequency of conditions ranging from back pain and headaches to carpal tunnel and sciatica. Make sure your workspace—whether a laptop, phone, computer desk, or even your vehicle, is set up for height and functionality. Here are some tips to help you create a better workspace for your spinal health.
- Choose a chair that provides back support. Knees should be at 90 degrees and feet should plant comfortably on the floor.
- Sit up straight—with support. The discs in your spine are loaded three times more while sitting than standing. You should have a natural curve inward of the spine. Avoid slouching or leaning forward.
- Do not cradle the phone between your ear and shoulder. Use a headset or speaker phone to avoid neck pain.
- Take regular breaks from sitting in one position for extended periods of time, which can cause muscles to tighten up and become immobile. A short break with stretching every 30 minutes or so is also good for your mental health and productivity.
- Staying hydrated throughout the day helps maintain soft tissue elasticity and fluidity in the joints. Spinal discs become vulnerable over time due to loss of hydration and can begin to shrink, which can cause painful conditions such as bulging or ruptures.
- Check your shoes. Whether sprinting to the printer or walking blocks to the office, shoes have a big impact on our back. Shoes should be balanced, flexible and comfortable overall. If walking, stair climbing or sprinting is part of your normal work routine, select the best pair for the job.
Keeping your spine in good health during your workday will protect you from injury and degeneration. Listen to your body for the warning signals that you may need to modify your work routine and space. Seek professional care to learn about your spine and the correct for your symptoms.