4 Tips for Maintaining Proper Positioning When Working Long Hours

Is Your Back Aching After Working Long Hours?

Were you aware that a correlation exists between desk jobs with long hours and poor posture? Research shows that prolonged periods of sitting at work are linked to a greater risk of postural deformities, like a forward head position or rounded shoulders, as documented in a study published in the Journal of Lifestyle Medicine.

And that's not all — poor posture can lead to long-term health issues such as chronic back pain, reduced lung capacity, and even cardiovascular disease. But don't worry; this blog post will provide four expert tips to combat posture problems and prevent long-term health issues when working long hours.

Tips for Maintaining Proper Posture at Work

Here are four tips for maintaining proper posture when working long hours:

1. Use Ergonomic Work Equipment.

The field of ergonomics investigates how individuals interact with their work surroundings and how to design that environment to fit the needs of the people working within it.

Investing in a high-quality, ergonomic chair can help support your spine and reduce the risk of injury. Look for a chair that provides lumbar support and is adjustable for height and weight. Additionally, an adjustable ergonomic desk — or even a standing desk — can help you achieve the right size for your work surface, preventing you from slouching or reaching awkwardly.

An ergonomic mouse and keyboard, such as the ERGO Series by Logitech®, can also help you avoid strain and discomfort in your hands and wrists. Remember, ergonomic equipment is designed to work with your body, not against it.

2. Take Breaks & Stretch.

Taking frequent breaks and stretching can help prevent stiffness and muscle strain. Set a reminder to stand up and stretch every 30 minutes, and consider doing simple exercises like shoulder rolls or yoga to relieve tension.

Try incorporating walking into your breaks, even if it's just a lap around the office or a quick stroll outside. Moving your body and taking breaks can reduce the risk of chronic pain and other health issues associated with prolonged sitting.

3. Sit Properly.

Maintaining good posture and avoiding back pain depends on sitting correctly. Keep your back straight against the chair with your feet resting flat, and avoid crossing your legs or slouching forward. Your shoulders should be relaxed and your elbows close to your body.

Consider placing a small cushion or rolled-up towel behind your lower back if additional support is necessary. Also, ensure that your chair is adjusted to the proper height, allowing your hips to be level with your knees and feet to rest comfortably on the ground.

4. Adjust Your Screen.

Position your computer screen at eye level to reduce neck strain and eye fatigue. If you use a laptop, consider using a stand or external monitor to achieve the proper height. Keep the screen at least arm's length away from your face to reduce eye strain.

Adjust the brightness and contrast settings to a comfortable level, and use an anti-glare screen if necessary. By positioning your screen properly, you can reduce strain on your neck, shoulders, and eyes and improve your overall comfort and productivity.

Take Control of Your Posture and Health with Inspired Spine

Maintaining proper posture and positioning is crucial for preventing long-term health problems when working long hours. Following these tips and making small lifestyle changes can reduce your risk of injury and improve your overall health.

At Inspired Spine, we understand the importance of good posture and its impact on spinal health. Our team of spine specialists can provide personalized recommendations and treatments to help you achieve optimal spinal health. Now is the time to save your posture by scheduling an online consultation!