We all have those co-workers who are a “pain in the neck” but what about the actual pain in the neck we get from our desk jobs? Here are a few tips that can help you avoid work related neck and back pain.
- Monitors should be visible without leaning or straining, and the top line of type should be 15 degrees below eye level.
- Use audio equipment that keeps you from bending your neck (i.e., Bluetooth, speakerphones, headsets).
- Keep your shoulders relaxed and elbows bent to 90 degrees.
- Wrists should not be bent while at the keyboard. Forearms and wrists should not be leaning on a hard edge.
- Keep frequently used objects, like your telephone, close to your body to prevent excessive reaching.
- Take a 10-second break every 20 minutes: Micro activities include: walking, stretching, or moving your head in a “plus sign” fashion.
- Periodically, perform the “Brugger relief position”
- Position your body at a chair’s edge, feet pointed outward. Weight should be on your legs and your abdomen should be relaxed.
- Tilt your pelvis forward, lift your sternum, arch your back, drop your arms, and roll out your palms while squeezing your shoulders together.
- Take a few deep cleansing breaths.
These practices plus consistent Chiropractic can really help keep your workday pain free. Well, at least physically pain free. Give us a call! 816-635-2645