Good posture while sitting can be a real challenge for those of us who work desk jobs. When you’re sitting 9-5, it is easy to form bad habits that compromise the alignment of your spine and improperly train your muscles. Over time, these bad posture habits can lead to lower back pain, carpal tunnel syndrome, and other painful ailments. Good chiropractic care can help correct these issues, but maintaining the right alignment is just as important after your visit.
Are you stuck in a desk all day? Don’t worry. We’ve got your back with these easy tips for good posture while sitting.
Set your desk up for success.
Like any health habit, the first step is to set yourself up for success. Make sure that your chair and desk height is appropriate for you, and that you have the equipment you need to avoid having to crane your neck, slouch, or otherwise bend the rules to stay comfortable. Here are the questions to ask yourself when setting up your space:
- Is the top of monitor at or just below eye level?
- Are my head and neck balanced and lined up to my torso?
- Are my shoulders relaxed, with my elbows close to body and supported?
- Is my lower back supported well? Can I use a towel or other prop if needed?
- Do I spend a lot of time on the phone? When I am on the phone, do I need to angle my neck to hold the phone?
- Do my wrists and hands line up with my forearms? Are my elbows bent at 90 degrees?
- Do my feet reach the floor?
Keep in mind, you may need to get some additional equipment to solve some of the concerns in this list above. You might want to ask your employer to help you invest in a footstool, a headset, or a different chair type to ensure that you’ve got the right setup for good posture while sitting.
Good posture while sitting takes practice.
Once the set up is good, help yourself train the right habit with reminders. Here are some helpful tips to keep you on the right track:
- Every hour or two, pause your work and stand and stretch. When you sit back down, check your alignment.
- Put up sticky notes on the front of your computer monitor to encourage yourself to sit correctly.
- Get a small mirror and place it to the side of your sitting area. Use it to reference your posture when you glance towards it.
- Uncross your legs! You may find it helpful to get a foot stool as a reminder to yourself that both feet should touch the ground.
- Associate checking your posture with another common event to help create a mental hook. Every time the phone rings, check posture. Every time you get an email, check posture.
As you improve in this good habit, it will start to feel more natural when you have correct posture than when you don’t.
Don’t forget your tune-up.
Particularly if you have a desk job, regular chiropractic care can help you train your body to have the good posture while sitting. Has it been a while since your last visit? Come check out your alignment score at our office, and we’ll help you get back on track to a healthy spine. Contact us today or call us at (719) 301-7450 to schedule your appointment.