Tip 1 – Do You Slouch?
The bane and boon of the digital workday is that our 40+ hours a week on the job revolve around sitting tethered to a computer keyboard and screen.
This is a series of condensed tips for the desk-bound to eliminate pain and stiffness of the neck, shoulders and low back.
Slouching causes you to tilt your head back, even slightly. This juts the chin forward and shortens/tightens the muscles in the back of the neck and stretches/strains the muscles in the front.
Results:
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- makes the neck muscles work too hard to keep the head balanced over the body
- compresses the discs of the spine > potential nerve damage
- increases possibility of pain in the neck, arms, hands
- unevenly wears out the joints of the spine > potential arthritis
- has a damaging domino effect of the posture of the whole body
- wastes energy you could use for better work performance – or fun at the end of the workday!
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9 Steps to Remedy:
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- sit all the way back in your chair
- make sure your chair is the right size and supports your body. Use a lumbar cushion if need be
- get rid of the arm rests
- keep your feet flat on the floor or a foot stool, thighs parallel to the floor
- set up your keyboard and mouse within easy reach, keeping elbows bent at a 90° angle
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- make your computer screen easy to read – change the distance or the font size, adjust the color and brightness settings
- raise or lower the computer monitor so that your eyes are level with the center of the screen
- sit tall with your ribcage lifted and
- BREATHE fully (more about this in another tip)
With a little conscious practice, these adjustments will easily become healthy, unconscious habits…and you can just get on with the work.
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