As someone who works a desk job, it’s important that you pay attention to your posture and health of your joints. Sitting at a desk all day can cause muscle strain, headaches, and can put you at a greater risk for injury because your alignment is compromised.
Check out the other symptoms you could be experiencing due to poor posture, and contact Senara Health and Healing Center & Spa today to schedule an appointment with one of our chiropractors. Our trained staff can help realign your spine, allowing your joints to move freely and your muscles to relax so that you can focus on what’s important — pursuing your passions at your job.
Invest In A Good Mattress And Pillows
One way to support good posture is to sleep on a mattress and pillows that allow your body to fully relax. Not only that, your mattress and pillow should support proper spinal alignment. This is vital because your spine needs time to rest and rejuvenate, and in order to do that effectively, your body needs a surface that supports it.
If you’re waking up with a sore back, tight neck, or pain in your joints, you could be in need of a new mattress or pillows. The correct firmness will vary from one person to the next, but if your mattress is worn unevenly and your pillows have become lumpy, it’s time for an upgrade. Your Senara chiropractor will gladly advise you on which mattress or pillow will be best for your optimal alignment, too!
Perform Core Exercises
Another practice that helps you maintain a healthy posture is to perform core exercises that strengthen your abdominals, back, and hips. Your muscles help reduce pressure on your joints, whether you’re sitting or standing. If your muscles are weak, your body begins to compromise your posture in order to hold itself up.
Maintaining an active lifestyle in general is important if you work at a desk all day, but make sure you’re also incorporating 20 to 30 minutes of core exercises into your workout routine to help keep your back and spine supported. A strong core = a strong spine.
Purchase Supportive Shoes or Orthotics
Your shoes may be an important accessory to your outfit, but if they are uncomfortable to stand or walk in, you should consider retiring them for a better fitting, more supportive pair.
Your shoes should fit snugly on your heel while still giving your toes enough room at the end. Your shoes should be tight enough and offer enough balance support that they prevent your feet from rolling to one side or the other.
While you may be sitting for much of your day, being able to stand and walk comfortably should still be a priority to help you maintain the health of your spine and your posture.
Custom molded orthotics are your best bet for keeping your body in alignment. They help to stabilize joints so that your body is properly supported all day long. (There’s even cute custom molded orthotic sandals for you beach lovers!)
Limit Sitting Time
In the modern age of technology, there are a lot of ways to get your work done while staying in an active position. The discs of your spine experience three times the amount of stress when you’re sitting compared to standing, so it’s important to get up regularly.
You can go for a quick walk, stretch, or even implement a standing station at your desk. If you’re on the phone a lot, use a headset so you can walk around while you talk to your customers or coworkers. You don’t need to give up your cushy office chair entirely, but give it a break several times throughout the day to stretch and realign your spine.
Pay Attention To Your Posture In Different Positions
Whether sitting, standing, or lying down, being aware of your posture is important so that you can make adjustments for a healthier alignment.
When sitting, make sure your back is supported, your shoulders are relaxed, your knees sit at or below hip-level, and your feet are flat on the floor. Make necessary adjustments by purchasing a foot stool or back rest.
When standing, keep your weight primarily on the balls of your feet, your stomach tight to engage your core, your shoulders pulled back, and your head in line with your shoulders.
When sleeping, make sure your mattress is the comfortable level of firmness for you. Avoid sleeping on your stomach. Prop a pillow under your knees if you sleep on your back or between your legs if you sleep on your side.
Visit A Chiropractor
If you experience chronic back, neck, or shoulder pain, you may benefit from a visit to the chiropractor. A chiropractor can help realign your vertebrae and joints to relieve pressure and pain. They can also make suggestions to help you maintain proper alignment.