Ergonomics for Back & Neck Pain

In today’s digital world, people spend more than 10 hours a day in front of a screen. Holy cow?! Switching between TV, computer, smartphone or tablet in our personal time and professional lives.

Naturally then our screen time will soar if also working at a computer during the day—and let’s face it, most of us do. Sitting at a desk all day can eventually lead to pain or discomfort in your neck or back. 

I've found some tips to help you relieve back or neck pain if you find yourself in the category of "desk worker" (said in my Darth Vader voice)

ERGONOMIC TIPS FOR HEALTHY BACK/NECK POSTURE

 1.     Posture and keyboard techniques: Adjust your keyboard to a height where your elbows are bent approximately 90 degrees and your shoulders do not slump.

2.     Ergonomic chair : Consider using a chair with a backrest that supports the curve of your lower (lumbar) back. Sit back in the chair and position your thighs horizontal to your knees at hip level. Rest your feet comfortably on the floor or on a footrest.

3.     Avoid sitting for long periods at one time. If you sit for hours every day because you have a desk job, make sure you periodically get out of your chair or alternate between sitting and standing. This is where a variable height or standing desk is handy.

4.     Posture: Sit close to your desk to avoid long reaches and hunching.

EXERCISES AT WORK TO HELP WITH BACK/NECK PAIN

 Finger Point:

1.     Stretch your left hand out in front of you, pointing fingers toward the floor, palm facing out.

2.     Use your right hand to increase the stretch, pulling your fingers down and toward the body.

3.     Repeat on the other side.

"Big Hug" Back Stretch:

1.     Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder.

2.     Breathe in and out, releasing the area between your shoulder blades.

Neck Retraction:

Sit in a neutral position, holding your head in a normal resting position.

1.     Next, slowly glide your head backward, tucking your chin in until you have pulled your head and chin as far back as they will go. Keep your head level and do not tilt or nod your head.

2.     Hold for three to five seconds, then release. 

3.     Repeat 10 times.

See my Facebook memes to get specific measurements for monitor, desk, chair height and the like. I have also included pressure (in pounds) on the neck from incorrect holding of cell phones. TEXT NECK is a newer diagnosis. Yes… it’s really a thing.

Obviously technology is a part of our world now and our daily lives, we are not trying to get rid of this. However, we really need to be mindful of our bodies and how it’s affecting it.

Of course routine chiropractic adjustments help keep the spine in line and the body functioning optimally as we perform at Soul Chiro.