The majority of Canadians who are currently working in an office setting or have an occupation that involves prolonged sitting experience a lack of physical activity. These sedentary jobs create an environment where poor posture and repetitive motion can lead to aches and pains, stiffness and low intensity pain. To help improve your posture and increase physical activity at the office, we have put some tips together for you.
First off, looking at your posture here are two alterations you can make to your workspace to make it more ergonomic to help with some posture related aches and pains.
1) Adjust you monitor height: You should try to align the middle of the screen with your eyes. Whether you are working at a desk or in a specific workstation the screen should be at eye level to help prevent you from looking down or up, and keeping your neck in a neutral position. Having a computer screen at the right height will also prevent hunching over while at the computer which can lead to back pain.
2) Adjust your seat: When sitting at your desk, you should aim to have your chair set to the most ergonomic fit for you. Adjust your chair height so that your feet are flat on the floor and your thighs are parallel to the floor. Avoid sitting at heights where your knees are higher than your hips. It is also a good idea to make sure you have sufficient lumbar (low back) support. Your spine naturally makes an S-shape, and it is important that the spine can be in its natural position for as much as possible. If you cannot adjust your chair to curve to your spine, consider using a small pillow to help keep that natural position and prevent back pain.
Along with ergonomic factors contributing to poor posture, a lack of physical activity can contribute to discomfort and create aches and pain. To help increase your physical activity, take these couple of tips into consideration.
1) Park at the back or get off a stop early: Instead of circling the lot trying to find the closest parking spot to the door, park further away. Taking those extra steps to get to the door can make a world of difference. If you take public transit to the office, try getting off a stop early and walking the rest of the way.
2) Take the stairs: Taking the stairs instead of the elevator can help add some extra steps and physical activity to your day. You should make sure you are taking the stairs up and down as different muscles are utilized each way. If your office is on the 30th floor take the elevator to the 28th floor and then take the stairs.
If you have any questions and want to learn more about some simple tasks that you can incorporate into your everyday office life, to help you and your team be healthier, contact us at the Core Optimum Health. Book your appointment with one of our practitioners and we can help answer any questions you may have.
