Quickly, think about how you’re sitting. Are you hunched over?
Are your legs crossed?
If you said yes to either of those, it’s okay, we all do it, even though we know we shouldn’t.
For many of us, a day at work means sitting or standing for many hours at a time, which leads to muscle fatigue and slouching.
Unfortunately, slouching often leads to poor circulation and back pain.
So what’s a working person to do?
Maintain Correct Posture at Work
Don’t despair, these posture improving tips are meant to help professionals in Atlanta maintain excellent posture to prevent chronic back pain!
How To Stand Properly to Prevent Fatigue
- Try to bear your weight primarily on the balls of your feet and keep your knees slightly bent.
- Keep your feet about shoulder-width apart and let your arms hang naturally down the sides of the body.
- Stand straight and tall with your shoulders pulled backward and kept your head level; your earlobes should be in line with your shoulders.
- Tuck your stomach in. Think of a string connecting your belly button to your spine and try to keep that line short. This will help strengthen your abdominal muscles.
- Shift your weight from your toes to your heels or one foot to the other, if you have to stand for a long time.
Sitting Solutions That Help Reduce Back Aches
- Adjust the backrest of your chair to support your low and mid-back or use a lumbar back support.
- Relax your shoulders and keep your forearms supported and parallel to the ground. Try to keep your head level; your earlobes should be in line with your shoulders.
- Your knees should be at or below the level of your hips, and there should be a small gap between the back of your knees and the front of your seat.
- Don’t cross your legs; your ankles should be in front of your knees, and keep your feet flat on the floor or a footrest if they don’t reach the floor.
- Avoid sitting in the same position for extended periods of time. Try to get up and move around a bit every half hour.
Stretching Tips That Reduce Long-Term Back Pain
In addition to keeping your body positioned properly, there a few simple stretches you can do to improve your posture and relieve tension on the job.
- Sit straight and lift your arms overhead, keeping your elbows straight. Interlace your fingers and bend slowly to the right side, then the left side, keeping your abs tight.
- Connect your fingers or hold hands behind your back and keep your arms straight, then push up toward your shoulder blades. This will help open up your chest.
- Stretch out your left leg, pointing your toes forward. Then point your toes upward. Repeat this five times, then do it with the other leg.
If you sit at a desk most of the day, consider getting an ergonomic office chair, a kneeling chair or a large exercise ball.
It’s tempting to give in to the urge to slouch, but maintaining good posture in the place you probably spend most of your time will prevent pain and circulation issues, in addition to making you feel healthier.
