Ergonomic Tips to set up a workstation for a Healthy Spine
The body is a complex machine and it’s important to take care of all the parts in order for everything else to work properly. Thankfully, sitting correctly on an ergonomically designed workstation can help tremendously with relieving pressure on your spine by supporting its surrounding tissues as well! You may not think that something this simple could make such an impact but I assure you the outcome will be worth it when the pain goes away or at least gets reduced significantly And it becomes possible to work without getting interrupted every two seconds by sharp shooting pains throughout our bodies caused solely from poor posture.
Tips for a healthy spine :
- Make sure you’re sitting up straight with your back supported and head centered between both ears, not tilting forward or backward too much. Keep those bad postures at bay by elongating muscles in the neck. Stretch them when necessary so they don’t get kinked while working on the computer all day long. Sit up straight throughout the day — this posture allows airflow through deep into our lungs which helps us breathe better overall as well as improves digestion by reducing pressure in the belly area due to hunched over postures.
2. When you sit at your desk, make sure that the upper arms are comfortably placed parallel to the spine and forearms rested on the work surface. The elbows should be bent 90 degrees if not adjustable for height with an office chair higher or lower as necessary. Placing unusual stresses on shoulder joints can cause pain in this region of the body which may result from placing them excessively high or low. Maintaining good posture will also help prevent chronic back problems caused by poor circulation due to long periods spent slouching over papers all day.
3. A low chair will cause you to bend your body in uncomfortable ways and put more wear on top joints. Raise the seat up so that both feet are able to touch the ground, as this is an appropriate height for sitting with good posture. If your chair or desk is too high without an adjustable option, consider using a footstool to prop and rest your feet instead of leaving them hanging all day long. Not only will it reduce pressure on the legs and feet which may decrease pain at the end of each workday.
4. Your workstation should provide the appropriate amount of lumbar support by angling up to or just past 90° so that you are not sitting straight-backed all day long! Some chairs have excessive options for movement; like reclining
5. To avoid putting unnecessary stress on lower back discs or any other structures in this area, make sure that when seated at work or home for long periods of time (like watching TV), take breaks every 30 minutes by getting up from behind your desk/screen, etc., find an armless chair with headrest support so it feels slightly wider than usual which will allow better relaxation while still providing adequate support.
6. Watch the height of your screen! Adjust accordingly if need be by stacking books under where ever needs adjustment such as raising laptops when sitting too low onto tables etc.
To conclude Posture is crucial to good spine health, and the type of sitting posture you adopt can have a major effect on your back. Hence for a good posture. Keeping ergonomics and health in mind when you design your workstation makes a lot of difference!