Be smart. Sit right!
Ever since you were little, you have heard your mom or dad say: sit up! Don’t slouch! Bring your shoulders back! Maybe your parents were Chiropractors or maybe they weren’t, but they had the right idea.
If you work in an office setting, and most do, you’re likely sitting 40 hours a week. That’s a solid 160 hours a week or about 2000 hours a year. If you’re going to do something for that long, you’re better off taking steps to do it efficiently so that your body has a chance to be functional for many years to come.
If you’re an office worker, tell our East Vancouver Chiropractor what you do. He/she will want to know your daily work demands, if you sit or stand at work, what your workstation looks like and if work causes stiffness, discomfort or pain. With the help of your Chiropractor or a qualified health professional, take a few steps to make your working environment a better place:
8 Rules on Sitting Posture for a Pain-Free Back
1. Make sure your feet are well supported. Place them comfortably on the floor or on a footrest and distribute your weight equally.
2. If you have a monitor, angle it so that it is about 10 to 20 degrees below your line of sight.
3. Sit close to the desk, ensure that your elbows are at 90 degrees and by your sides. They should be resting comfortably on your desk with your shoulders relaxed.
4. Adjust your chair so your hips are sitting just above your knees. Your knees should generally be bent close to 90 degrees.
5. Sit back into the chair so that your back is well-supported by the chair.
6. Keep your head back so your earlobes sit around the level of the front of your shoulders. If that’s uncomfortable, get as close as you can without pain or major discomfort.
7. Don’t sit for too long, take frequent walking breaks. Even if it’s a 30 second walk, it’s good for your joints and muscles to move and relieve built-up tension.
8. Remember, your workstation should accommodate you, not the other way around! Keep your monitor and other work related material directly in front of you.
Remember, these are general guidelines that work for most people. Check the links below for a more complete set of guidelines.
- University of California. Ergonomics: Good posture for a healthy back: http://ergonomics.ucr.edu/posture.html
- American Chiropractic Association. Patient resources: Tips to maintain a good posture http://www.acatoday.org/content_css.cfm?CID=3124
Optimize Your Workstation, Consult a Chiropractor
The best way to optimize your workstation is to consult a professional like the East Vancouver Chiropractors at Backs in Action and have it tailored to your specific needs to right way.
Backs in Action is easily accessible from Burnaby and Downtown Vancouver as we are only steps away from the Commercial Broadway Skytrain! Call 604-876-9977 or email firstname.lastname@example.org to book today.
For more of our chiropractic posts on back pain treatment and care, follow our Vancouver chiropractor’s blog posts – click here.
Happy sitting everyone!
Dr. Shervin Ranjbar
Vancouver Chiropractor – Click here to learn more about Dr. Shervin Ranjbar