Back care tips for sitting/desk work

Sitting/Desk Work

Computers are probably the biggest problem when it comes to back or neck strain.

Have you ever thought about how you hold tension in different parts of the body for hours every day? Remember our bodies are designed to move, and movement encourages a healthy body!

Make a conscious effort to get out of your chair more often. Get up, walk around and do some stretching during your break. Perhaps get something to drink. Getting away from your desk will also give you the chance to focus your eyes on something different (try looking at something that is a mile away, this actually changes muscle tensions in the eyes).

Don’t feel guilty about taking a break – it also gives you a chance to take a “mind” break.


8 Back Care Tips for Sitting/Desk Work
  1. Never clutch the telephone between your ear and your shoulder. When talking on the telephone, get up from the sitting position and stretch.
  2. To sit up straight you need the chair to support you, buttocks should touch the back of your chair. Your thighs should be at right angles to your body or sloping slightly down.
  3. Your feet should be firmly on the floor, but if it’s more comfortable, use a footrest. Sounds simple but is there room under your desk?
  4. Position the monitor and the keyboard squarely in front of you. Adjust distance of screen away from your eyes in such a way that it is comfortable to read. (just a little over arms length away).
  5. Your mouse should be close to your keyboard. You should be able to keep your wrist straight, shoulders relaxed and elbows by your side while using it.
  6. If you need to look back and forth between your monitor and documents, place your hard copy in such a way so as to avoid twisting your neck.
  7. Take breaks away from your desk. Don’t sit in one position for long periods of time. Get up and move around, do stretching exercises or movement, little and often.
  8. Limit stress!

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