Maximize Your Workspace for Spinal Health

Whether you work in an office, from home, outdoors, or on a factory floor, many of us experience stress to our neck, shoulders, and back while at work. Further, stress, technology use, and unhealthy nutrition, exercise, and sleep habits contribute to pain, inflammation, and discomfort that can inhibit your ability to enjoy your life and work.

Fortunately, there are simple steps you can take to enhance your work environment to protect the health of your spine. Here at Kennedy Chiropractic, we love helping people just like you maximize your health and wellness so you can feel your best and do the things you love to do. Here are our top tips for how to maximize your workspace for spinal health:

If you spend most of the workday at a desk…

Get up and move!

A sedentary lifestyle contributes to any number of adverse health outcomes, including back, neck, and shoulder pain and inflammation. Regular movement helps loosen joints, ease tight muscles, and promotes blood circulation – all of which are critical in reducing and preventing pain. Luckily, incorporating movement in your day is as easy as setting a timer. Use your phone or your calendar to set a reminder to get up and walk around once an hour. Try incorporating walking meetings into your day, and walk to chat with coworkers instead of calling or emailing.

Adjust your computer and keyboard.

The position of your computer monitor and keyboard can play a big role in pain prevention. Position your computer monitor so it sits directly in front of your nose when you’re sitting up straight. Then, move your keyboard so your elbows are bent at a 90 degree angle when typing, with your mouse in a similar position.

Consider a standing desk.

If your workspace allows it, try a standing desk. Spending an hour or more each day standing instead of sitting will encourage you to practice good posture and help you build strength in your legs. It’s also easier to move around when you’re already standing up.

Check your posture.

No matter how you work – sitting or standing – regularly checking in with your posture is key. If you sit, adjust the height of your seat so your knees are slightly below your hips. Work with your feet flat on the floor and your back straight against the chair with your ears level over your shoulders. If you stand, be sure to align your ears, shoulders, hips and feet in a straight line with your shoulders pulled back and your face looking straight ahead.

If you spend your workday standing or walking…

Limit phone screen use.

Continuously looking down at a phone or tablet can cause serious strain to the muscles and bones that make up the neck, even contributing to potential long-term disc degeneration issues. If you must look at a phone or tablet, do your best to bring the device level with your face looking forward rather than adjusting your posture to look down at the device. Even better, answer emails from a desk whenever possible.

Invest in good shoes.

Supportive shoes, particularly for people who spend most of the day on their feet, can have a tremendous positive impact on spinal health. When we stand or walk, we put up to two times our body weight on our feet, so investing in shoes with excellent heel and arch support is key. When we wear ill-fitting or unsupportive shoes, we put stress on our feet, ankles, knees, hips, and lumbar spine, all of which can lead to poor posture, inflammation, and pain. Running shoes, ergonomic shoes, or orthotic shoes obtained via prescription are all good options to relieve and prevent back pain.

Stretch it out.

Incorporating a stretching routine into your day can help prevent neck, back, and shoulder pain while you work. Some helpful stretches include:

• Cat/Cow – begin on all fours with knees directly under your hips and hands flat on the ground directly under your shoulders. As you breathe in, gently let your belly drop while you lift your head up. As you breathe out, pull your belly in, drop your head, and arch your back. Repeat up to 10 times.
• Child’s Pose – starting on all fours, keep feet together and spread your knees apart, then glide your hips back toward your ankles until you feel a gentle stretch in your lower back and shoulders.
• Knee-to-Chest – lay flat on your back with knees bent. Gently pull one bent knee into your chest and hold for up to 30 seconds. Repeat on the other side.

Chiropractic can help prevent work-related pain. 

In addition to incorporating the tips outlined above, getting regular chiropractic adjustments can help reduce and prevent inflammation and pain. Here at Kennedy Chiropractic, we help people of all ages and activity levels feel their best through expert chiropractic services including adjustments, red light therapy, trigger point therapy, kinesiotaping, custom foot orthotics, and much more. If you’re looking for a Wauwatosa chiropractor, give us a call today.