5 Tips to a Spine-Friendly Work Space
#1 Desk
Make sure your workspace is:
Stable (all legs of the table should be planted firmly on the ground - no jostles)
Appropriately sized (allow for enough surface space to move comfortably but not at the expense of overreaching - overreaching can cause excessive tension on the spine)
#2 Chair
Use a supportive chair to help reduce fatigue and discomfort, boost your blood flow, and lessen the risk of injury to your neck and spine. Supportive chairs should have:
A good backrest that provides lumbar support.
Reclining feature (aim to sit at 100º-110º, sitting upright at 90º places pressure on the spine)
Height adjustment (adjust the seat so that both feet are flat on the floor)
Rotation/swivel (allows mobility thus preventing overreach)
#3 Computer
Since most office work now requires a computer, placement of the computer is also important. Aim for the following:
Place the keyboard slightly away from the body in a downwards position (this helps maintain wrist posture)
Keep the mouse close to the body to prevent overreaching
Place the monitor directly in line of sight (this can help prevent neck and eye strain)
If using a laptop, consider using an external monitor or keyboard (or both). This will allow you to move each of these components separately to create a comfortable arrangement.
#4 Practice Correct Sitting
Even with the best equipment, it is imperative to maintain good posture while seated. Ensure to:
Sit upright with back and shoulders against the chair
Avoid slouching
Rest arms on armrest to avoid circulatory problems and nerve pressure
Keep feet flat on the floor (don't cross your legs!)
Relax your shoulders while typing on the keyboard
#5 Take a Break
Take short breaks! Stretch, go for a short walk, get the blood flowing. When you are at your desk, avoid staying in one position for too long. Try switching between sitting and standing.
Call Spinal Care Chiropractic on (02) 8964 6385 or book online to see Dr. Stephen Yoon or Dr. Andrew Al Hage for a consultation!