If you are an office worker, you’re likely no stranger to spending hours at your desk. Unfortunately, that also means you’re familiar with the back and neck pain from sitting at desk. However, the sedentary lifestyle of sitting can put you at risk for even more health problems.
From increased risk of heart disease to reduced productivity, prolonged sitting harms your physical and mental health. So you may wonder, is there any way to prevent such problems? Well, that’s what this helpful guide is here for—to give you tips on avoiding neck and back pain from computer use!
Tips To Prevent Neck And Back Pain From Prolonged Sitting
You may believe that neck and back pain is part and parcel of long hours at a SmartDesk. However, it doesn’t have to be that way! Here are some tips on preventing these and other conditions that result from prolonged sitting.
1. Improve Your Posture
This one is a no-brainer, but many people aren’t entirely sure what good posture entails. For one, you should place your feet flat on the floor and ensure your back is resting against your chair. Place your head in a neutral position with relaxed shoulders.
You should also adjust your office chair’s height so that your thighs angle down slightly. Doing so will help you avoid slumping forward and keep your back neck pain sitting computer from rounding. Not only that, this position ensures your weight is on your sit bones in an equal distribution.
2. Adjust Monitor Height And Keyboard Placement
Your computer screen should be directly in front of you. Also, ensure that the screen center is at least two centimeters below your eye level. Too low, and you will need to angle your head down. Too high, and you will be straining upwards. Both of these can create more stress on your neck.
For that reason, you may want to get a stand if you use a laptop. Place your keyboard in such a way that your elbows are at a 90-degree angle while using it. Also, the height of your keyboard is such that your shoulders don’t slump down. The same applies to your mouse.
3. Stand More
You may want to consider switching to a standing desk or desktop converter to get in a bit of movement. Not only that, but it will also help improve your posture and spinal alignment and avoid neck and back pain from sitting at computer. After every hour of sitting, you stand up for a couple of minutes or even take a walk.
4. Reduce Phone Screen Usage
When using a phone, it is not unusual for people to tilt their heads downwards. Doing so can create quite a bit of strain on your neck muscles. It may even result in disc or joint injuries over time. Consider investing in a headset instead to answer calls. Also, answer your emails on your desktop rather than your phone.
Back and neck pain from sitting at a desk does not have to be your way of life. With these simple tips, you will see a considerable improvement in any current ill effects from prolonged sitting. Simultaneously, you will help prevent future ones!