Basic Ergonomics That Will Aid in Protecting Your Back

How do you feel after a long day at work? Do you have a job that requires you to sit at your desk? Not moving too much can cause you to gain weight or have some back problems. You’d better incorporate some exercises that will make you move around so that you could get your juices flowing and your bones popping.

But if you are someone in need of chiro therapy, Salt Lake City should have the right specialists for you. They can help you solve spine problems such as misalignment and improper curves. Remember that your backbone is home to some major nerves, so you should take care of it well, or else you may find yourself in a world of chronic pain.

Sometimes you let bad posture get the better of you not just in the office but at home as well. When it comes to correcting that or preventing further damage, ergonomics is king. Here are the basics that will help you take care of your back for a pain-free life:

Chair and Desk

The chair and the desk, if not thought out well, could lead you to develop chronic conditions such as carpal tunnel syndrome. This is mainly related to computer use and originates from the wrist and hand, but with pain that could radiate to your shoulders and neck. The reason for this is that the mouse and the keyboard make your arms stay in the same position for long hours every day. If you have improper posture, you might do a lot of damage that could even lead to surgery.

For starters, the way your elbow bends should be at a right angle. You do not want to have them and your wrists raised even slightly. It is best if you have a chair that is height adjustable until you can rest your arms and palms to be parallel to the surface of your desk. If you do not have one, you may prop yourself up with pillows or large books.

Your desk is ideally one that has a surface area large enough for you to rest your arms on it. This will ensure that your arms are getting proper support and not hanging out and drooping because of its own weight. When it comes to the position of your head, you want it to be looking straight ahead. You have to adjust your monitor so that you do not have to tilt your head down or upwards. Neck pain stemming from bad posture often leads to headaches and dizziness.

Pillow Height

The bedroom is where you can rest and recharge your batteries. Even though this is the case, you have to be mindful of how you are resting your head when you are lying on the bed. Your neck needs to be at a natural curve. If you are lying on your back, having too many pillows can make you crane your neck forward.

If you have ones that are too soft or just too low in height, it will be like overarching backwards. You need to find the right balance. Your head should be sitting on a pillow that is soft enough to provide comfort but also able to lift it high enough so that the neck is in the right position.

Getting off the Couch

There is no problem if you like hanging around your living room and sitting on the couch for hours on end. But sometimes you tend to slouch, which puts a strain on your back and neck. If you are itching to adjust your position, do so. It is your body’s way of telling you that things are not fine and that you need to do something about it.

You also might want to get off once in a while. If you spend a lot of time watching TV, challenge yourself to do other things during commercial breaks. Sitting too much can lead to weight gain and chronic conditions such as hypertension and diabetes.

These are some ways for you to optimize your ergonomics at work or at home. These are the places where you spend a lot of your time. You need to make sure that your back and neck are taken care of. It is easy to fall back into the habit of slouching and lazing around, so at the very least, try to be more aware to get your posture corrected.