This week we reached out to Chamber Member ATI Physical Therapy to see if they could tell us why, after long days at the office, our necks and back are making us pay for it and what we can do about it. They provided us with some great tips on how to sit correctly and what stretches we should do to minimize long term pain.
Sitting and Standing
Utilizing good posture in both standing and sitting positions can help prevent neck, shoulder and back problems. Research has also shown that good posture can improve mood and energy during your work day.
While sitting in front of a computer, here are some quick tips to make yourself more comfortable:
Keep your monitor at eye level and place the keyboard close to your body
Sit in a chair with a back support to avoid slumping
Make sure to firmly plant feet on the ground or a foot stool to keep hips, knees and ankles in neutral
Keep neck relaxed and avoid shrugging your shoulders
If possible, use a desk that can be converted to a standing desk to lessen strain on your spine
On the Phone
Avoid tilting your head or holding a phone between your ear and shoulder
Use a headset or headphones when possible to keep head and neck in neutral
Use a speakerphone if possible to avoid tilting your neck
A Few More Tips:
Keep muscles from getting too stiff by taking a standing or walking break every 30-45 minutes as well as trying to include gentle stretches in that time frame
When possible, give your eyes a rest by looking away from your computer every 20 minutes and focusing on a distant object
Stretches To Do:
ATI Physical Therapy specialists suggest performing each stretch three times (both sides, if applicable) and holding for 10-15 seconds. Be sure to keep breathing while you stretch.