Follow these simple steps to keep your back healthier and happier throughout the day while you're at work.
1. Keep your head and spine aligned.
If you're leaning too far forward or backward, your posture is not balanced correctly. Align your head, shoulders, and hips in a vertical line whenever you're sitting at your desk.
2. Pull back your shoulders.
Gently roll your shoulders up and back, then squeeze your shoulder blades together. After a few seconds release then bring your chest up and out. This will help you avoid getting rounded shoulders.
3. Shoulder and chest exercises.
Here are a few to start with:
- Shoulder shrugs: Lift and lower your shoulders up and down. The movement will loosen you up. Shoulder press: Stand against a wall and hold your arms up on either side of you in a 90-degree angle. Slowly raise your arms up and down. Repeat 3 times, at least 15 times.
- Shoulder press: Stand against a wall and hold your arms up on either side of you in a 90-degree angle. Slowly raise your arms up and down. Repeat 3 times, at least 15 times.
4. Don't cross your legs.
You should sit will your needs at a 90 degree angle and your hips higher than your knees. Feet should be flat on the ground. If you need to, prop your feet on a box or stack of books to elevate your feet. That means no crossing your legs or sticking them out in front of you.
5. Do mini desk exercises.
Check out the quick tactics we've outlined in our "Five Essential Back Stretches" article for instructions on these easy exercises.
- #1 – Standing hamstring stretch
- #2 – Kneeling hip flexor stretch
- #3 – Side Neck stretch (ear to shoulder)
- #4 – Overhead upper back stretch
- #5 – Lower back flexion stretch
6. Use a posture support.
Use a support like BackJoy SitSmart or other lumbar support to help your spine. This will help you maintain proper posture and reduce the stress on your lower back from hours of sitting.
7. Get up and move.
We sit for an average of 9+ hours per day so it is important to take movement breaks. You should stand up at least once an hour if not more. Take a break to grab a glass of water, walk to your co-workers desk instead of calling, or simply stand up for a mini walk.