Trevor Osling B.Sc., Grad.Dip.Chiro
Chiropractor
Do you spend all day sitting at your desk at work? Numerous studies have shown that long periods of sitting can not only have adverse effects on your general health but can also be a large contributor to neck and back pain.
Sit Properly. You should sit so that your feet are flat on the floor and your knees are level with your hips. Your lower back should be snug against the lumbar support of your chair. The top of your monitor should be at eye level so that you are looking straight ahead. Unbalanced postures should be avoided as well, such as leaning to one side, crossing your legs or hunching your shoulders.
Key Object Positioning. All of the key objects that you use on a regular basis (e.g. telephone, notepad, stapler or calculator) should be placed within easy reach so that you do not have to reach for them. Stand up to reach anything that you can’t comfortably reach whilst sitting.
Move More. Try to take a break to stand up and move around once every hour to an hour and a half. You could also try to perform some tasks standing, such as taking telephone calls or reading reports. Other things you could try are having your printer or rubbish bin away from your desk so that you have to stand and move to use them.
Alternate Tasks. Doing the same activity over and over can put a lot of strain on your body and lead to injuries. Try to organise your work day so that you can change your tasks around.
Exercise More. Regular exercise such as walking, swimming and cycling are ideal ways of keeping you aerobically fit as well as conditioning you muscles. If you feel that you don’t have the time to commit to a regular activity outside of work, you could do a 20 minute walk in your lunch time a few times a week.
By implementing these simple ideas you will increase your general health and wellbeing. It will also make your workday more pleasant and productive.
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