People are spending more time in front of their computers than ever before.
According to one recent study, the average American adult spends eight and a half hours a day staring into screens. Whether it is a computer, tablet, or mobile device, the tendency to get lost in your content and neglect posture and ergonomics is reaching epidemic proportions.
One question we receive often as an NYC-based chiropractic clinic, is what chair should I buy for my office setup? Although chair purchases are important, the ability to use them properly is vital. With a wide variety and range of prices, ergonomic chairs have a myriad of adjustable options to fit most body types. When used correctly, these chairs can decrease the propensity of developing a back issue and prevent pain from getting worse.Please keep in mind that in order to prevent sedentary-related back pain, it is critical to get up and move around. Taking mini-breaks and allowing the blood flow to re-circulate into your extremities is vital to maintaining musculoskeletal health. I have developed a simple checklist to review your ergonomic setup when sitting.
The consequences of sitting improperly for extended periods of time are dire. You can learn more in this video by TED-Ed:
Seven Ergonomic Essentials for Your Desk Setup
- Use an adjustable chair that provides support. Almost all chairs have some sort of adjustment to help customize your ergonomic setup.
- Always adjust your chair at a height that places your knees at 90 degrees.
- The viewing distance to your computer screen should be 16-24 inches from your eyes, and the top of the screen should sit just below eye level.
- Always position your monitor directly in front of you.
- Keep your mouse at the same level as your keyboard and prevent your arms from resting on hard edges.
- Always place your phone at a comfortable reaching distance.
- Use a phone headset whenever you can.
Sitting Practices to Maintain a Healthy Spine
Minimize extreme postures: Maintaining body symmetry is vitally important. Sitting in a bent or twisted position can put stress on the spinal column. Neutral postures, meaning those that require minimal muscle activity to maintain, are synonymous with health and comfort.
Contact stress: Focused stress from hard objects such as edges of desks, chairs, etc., can cause circulatory as well as nerve damage. Obvious areas of contact stress would be; fingers, palms, forearms, thighs, shins, and feet.
Take breaks: A break can be defined as a change in work activity that allows you to use different muscle groups. Mini-breaks, when combined with some stretching will revitalize your body and allow tissues to get that well-deserved rest.
The Center for Spine Care + Mobility was started in 2000 and has developed into an integrated/multi-disciplinary health care facility. We offer services consisting of chiropractic, physical therapy, acupuncture, massage, and medical services.
We are trained in/ have certifications in the following: Active Release Technique, Graston Technique (IASTM), Kinesio taping, Titleist Performance Institute (TPI), Gravity Fit, Dorsavi, McGill Method, as well as cupping.
We also have a department that specializes in pelvic floor issues with a natural focus on rehabilitation with physical therapy, massage, chiropractic, and acupuncture.
