As a society we tend to spend many hours of our day sitting, whether it’s for work, study or just having a relaxed day on the couch. According to the NHS, brits spend an average of 9 hours a day sitting. There is ever-developing proof that a sedentary life with prolonged sitting is damaging the spine and overall mobility. However, what do you do if sitting is a necessity of your day-to-day life and you do not want to suffer from daily back or neck pain? Here are a few tips to improve your workspace and make it spine-friendly.
Be choosey with your chair
If you need to spend your day sitting, you need a chair that is properly positioned for your spine. The chair should comfortably hug the spine and be flexible, with adjustable height and arm support.
While having the right chair is essential in preventing spine strain, regular breaks to extend your legs and roll out your neck are essential. Get up every hour for a glass of water and while you hydrate, do some standing body stretches.
Stuck staring at a screen?
Is your neck hurting while you read this? This might be because your screen is not at your eye level. The correct placement of your work screen should be just below or at eye level. This will ensure that your shoulders remain relaxed, your neck is elongated and your head isn’t pulling any neck muscles. Invest in a screen stand for your workspace or make one yourself just by stacking a few books and position the top of the screen at eye level.
The dutiful desk
We are used to sitting while working, from studying in school to working at a desk as an adult. There is now a new way of approaching deskwork, with standing or adjustable desks. Standing work areas enable us to change our position throughout the day while distributing the weight and pressure on our spine, pelvis, neck and legs.
Standing desks are now widely available and they provide one of the best solutions for maintaining correct posture and reducing back injuries.