Most people have heard that sitting for prolonged periods is bad for your overall health, as well as your spinal health. That said, many of us spend eight hours or more per day sitting at our desk jobs, and likely come home and do even more sitting! This can put some major strain on your neck and back, especially when you’re more focused on completing your work than sitting up straight.

If you’re leaving the office every day with a stiff neck or a headache, there are likely some simple changes you can make to solve the problem. Keep reading below for some helpful tips and learn how our chiropractors in East Stroudsburg can help!

Proper Posture

Your posture matters whether you are sitting, standing, or lying down. When sitting at a desk, your feet should be flat on the floor with your knees bent at a 90-degree angle. If your feet do not reach the floor, use a small footrest to make up the difference. Dangling feet can lead to strain in your lower back.

Your shoulders should be loose and relaxed, not hunched forward or pulled up to your ears — a common posture for many stressed employees. Make sure the level of your desk and your chair allow for your forearms to be parallel with the floor.

Be sure to keep your ears in line with your shoulders and keep your chin slightly tucked. It is easy to let your head drift forward to be closer to the computer screen, but this can cause unnecessary strain on your neck and should be avoided.

Good Computer Position

Next, ensure that your computer monitor or monitors are at the correct level to support good spinal health. Your computer screen should sit comfortably at or just below eye level. If it is too high, you will find that your head is tilted back. On the flip side, if your monitor is too low, you might find yourself leaning forward.

If you have the proper posture that we mentioned in the first point with a good desk and chair height and your monitors are still too low, you might want to invest in a computer stand or ask your company if they will provide you with one. If you work from a laptop, consider putting it on a stand and using a separate keyboard so that everything is in the correct position.

Get a Good Chair

Not all office chairs are created equal! Your chair should have good lumbar support to allow your spine to rest in its natural curved position. If your chair does not have this, you can use a small pillow or rolled-up towel to add lower back support.

Stay Stress-Free

We know this is easier said than done! Stress is one of the major factors that cause us to assume a hunched posture and tense up our muscles. Before you know it, you’ve been sitting in the same tense position in front of your computer for hours! Find ways to reduce stress in and outside of work. This might include getting some fresh air at lunch and going for a walk, exercising before work, regularly meditating, or visiting Marshalls Creek for relaxing massage therapy.

Use A Standing Desk

Standing desks are becoming more popular in offices around the country thanks to the copious health benefits they can provide. If your office has standing desks, use them to help change up your daily posture. If your office does not have standing desks, consider this an opportunity to vouch for the investment.

Stay Hydrated

It is very easy to become dehydrated at the office. When you are not drinking enough water, your muscles can become sore and the discs that cushion your joints won’t work as efficiently. Make sure to keep a reusable water bottle on your desk and fill it up frequently. Not only will this help you stay hydrated, but it will also encourage more bathroom breaks so that you remember to get up and stretch your legs every so often.

Get Regular Chiropractic Treatments

Taking care of your spinal health should happen during work and outside of work. Regular stretching and exercising is a great way to reduce strain at home. In addition to this, paying a visit to your local chiropractor can also help you correct your posture and help reduce neck strain due to working at a desk.

If you work a desk job and are tired of ending the day in pain, try following some of the steps above. If you are still experiencing pain or you want to take even more steps toward a pain-free life, then Marshall’s Creek Wellness Solutions can help. We offer several services including chiropractic adjustments, corrective exercise, and massage therapy that can help reduce muscle strain and pain.

Get in touch today to schedule an appointment!