When spending days in an office environment, you’re more likely to experience back and neck pain from sitting at your desk as well as carpal tunnel syndrome from continuous wrist pressure while typing. In addition to seeking the assistance of a chiropractor for ongoing pain relief, embrace the best practices below to improve your posture and promote total body wellness. 

4 Ways to Improve Posture & Eliminate Pain at the Office

1. Find the Right Chair

To maintain a neutral spine, find a chair with an adjustable back and armrests. While sitting, your spine should maintain a natural C-curve. To do this, sit up straight with your shoulders rolled back. Plant both of your feet firmly on the floor with your knees bent at a 90-degree angle. Your armrests should also allow your elbows to bend at 90 degrees. 

2. Invest in Ergonomic Props

Once you’re situated in your chair, determine what’s needed to maintain correct posture, such as a lumbar pillow for your back or an angled footrest. If you’re experiencing wrist pain, get an ergonomic keyboard and mouse that keeps your wrist in a comfortable position. 

3. Reposition Your Monitor

Your monitor should be at eye level so you avoid hunching forward or looking upward to see it. Check that when you’re seated with both feet planted on the floor, your neck remains in a neutral position. In addition to adjusting the monitor height to minimize neck pain, place the screen an extended arm’s length away to reduce eye strain. 

4. Take Hourly Breaks

Set calendar reminders to get up and move at least once an hour. Stand up and do a few stretches to relieve back and neck pain. Take a lap around the office to get your blood flowing. During particularly busy times, simply stop what you’re doing and stare at a point 20 feet away for 20 seconds to give yourself an eye and mental break. 

If you’re experiencing back and neck pain as a result of your workstation, the chiropractic health professionals at North Pole Chiropractic are here to help. Since opening in 2001, this Alaska practice led by Dr. Jack Harrison, D.C., has specialized in holistic pain relief for individuals coping with injuries or chronic issues related to work or lifestyle habits. Call today at (907) 488-1885 to schedule an appointment.