For busy executive mums working long hours in a demanding office environment, maintaining your spine in a neutral alignment and avoiding back pain can feel like an uphill battle. If you’re putting in long hours at work, it’s crucial to adopt strategies that protect your body, specially your back and core, that comes from hours at your desk. In this 2 part blog lets discuss some practical tips to help you stay free from back pain and maintain your core strength.
Make your chair more ergonomic:
A poorly designed office chair can wreak havoc on your spine. Adjust your chair to support your natural spinal curves. Ensure the backrest aligns with the curve of your lower back, and keep your feet flat on the floor or on a footrest to avoid strain on your lower back. Proper lumbar support can make a significant difference, helping you avoid poor posture, especially slouched position that weakens the core over time. Watch this video to learn more about What are the benefits of using an ergonomic chair?
Position Your Keyboard and Mouse Ergonomically:
An ergonomic keyboard and wrist pad can help avoid arm, shoulder, and back pain. Ensure your keyboard is close enough that you don’t have to reach forward, and keep your mouse at the same level. Your elbows should remain close to your body at about a 90-degree angle, which helps to prevent tension from traveling up into your shoulders and back.
Use a Lumbar Support Pillow:
Adding lumbar support to your chair (and even your car seat) helps maintain your lower back's natural curve and prevents slouching. This added support reduces stress on the spine, promoting better alignment and ultimately reducing back pain and core fatigue.
Use a Footrest for Lower Body Support:
A footrest can improve your sitting posture by taking some pressure off your lower back, especially if your feet don’t reach the floor comfortably. It also encourages better alignment of your hips and spine, which can prevent slumping and reduce strain on your back.
Set Up Dual Monitors or Adjust Screen Height:
If you use multiple screens or your monitor is too low or high, you may be unknowingly straining your neck and upper back with a forward head posture. Set your screens about 5 to 10 degree below eye level, so your cervical spine stays neutral.
HERE is a free checklist to '10 Easy Desk- based Exercises To Strengthen Your Core' This checklist is designed for busy days when you don’t have time to leave your seat but still want to feel stronger and more supported. With these simple, discreet exercises, you’ll be able to activate your core and improve your posture without missing a beat.
Read more tips in part 2 of the blog on "10 Easy Tips to Prevent Desk Work from Hurting Your Back and Core" HERE
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