Stuck at a desk? Do your body right by following these six essential tips to maximize your health and increase your productivity during the day.
Shared by Dr. Andrew Payne, Lake City Chiropractic
1) Optimize your desk.
Monitors need to be at eye level and chairs at a comfortable height to allow your feet to sit flat on the floor. A monitor just a few inches too low or too high can add unnecessary stress on your neck and shoulders. Both feet should be positioned flat on the floor to allow the pelvis to remain level throughout the day.
2) Downgrade your wallet.
Get rid of the George Costanza wallet. If you need a wallet that big, get a backpack or murse. Wallets should never be placed in your back pocket, especially while you’re sitting. If it feels uncomfortable, it’s probably also uncomfortable on your spine.
3) Utilize technology.
Phone earpieces are a great way to prevent that awful crick in the neck that develops from holding a phone while typing. If you are lucky enough to have your own office, use the speaker phone as a hands-free option. Other great advances are standing desks and exercise ball chairs. While both of these are great options, they are not for everyone and might take some getting used to. Changing to something this drastic can take a little time, so always have a backup method available.
4) Watch your posture.
Sit upright, with your shoulders back and core engaged. You have been told this all throughout your life and, yes, it still applies as an adult. Good posture is hard to come by, but it adds miles to your health — and your body will thank you later. Bad posture can lead to rolled shoulders, back hump, low back pain and neck pain. One easy way to assist your posture is by adding a lumbar support to your chair. Lumbar supports are inexpensive and can help give you that additional support your lower back needs.
5) Take a break.
The human body was not designed to sit at a desk staring into a monitor for eight hours a day. Some research also suggests that prolonged sitting can increase health concerns, including your risk for obesity, heart disease and even cancer. Getting up and moving every 20 to 30 minutes helps refocus the mind and the body. Since most of us now wear smart watches or trackers that monitor our activity levels during the day, set your watch to alert you to prolonged inactivity.
Use an insulated cup and drink water regularly. Having adequate water and a healthy snack can give us that extra boost without relying on caffeine to get us through the day.
Try these great tips to get the most out of each work day.
Lake City Chiropractic