If you’re like me and have a 9 to 5 job that requires you to sit at a desk all day, here are a few tips that will help you prevent injury to your back, neck and shoulders:
1. Sit all the way back in your chair (so that your back is touching the back of the chair).
2. Check to make sure that your legs are at a 90 degree angle and feet are flat on the floor. This may require you to adjust the height of your chair.
3. When typing on a computer, notice if you are shrugging your shoulders. Push the shoulders down, as you tuck your pelvis and push the lower back into the back of the chair.
4. At the same time, lift the chest (opening your heart!) and chin.
This will become more habitual once you get the hang of it. It should not feel uncomfortable at all so make any necessary adjustments to your desk and office space to accommodate these tips for sitting properly.
It may seem silly but it will save you from feeling sore at the end of the work day. And for what?! Two years ago, I landed in physical therapy for a bulging disc in my back. The PT told me it was simply because I sat at my desk incorrectly. Not only will sitting properly help you prevent injury, it will also help you reduce your stress. A tense neck and shoulders is an indication of stress and it gives the wrong message to coworkers.
Here’s an experiment: see if the way you sit at your desk (with chest open and shoulders rolled back) provokes a different reaction from your colleagues. They may just pick up on your confidence.