Sitting for long periods at work can indeed lead to back and neck problems. With technology being
part of our everyday life, we are spending more time in a sedentary position. Prevention is always
the best strategy.

Here are some simple steps to help you maintain good posture and minimize the
risk of musculoskeletal disorders:

1. Maintain Proper Posture
Sit up straight, and forward on your chair, with your shoulders relaxed and your back supported by
engaging your supporting muscles. If necessary, use a chair with good lumbar support or consider
using a cushion or a rolled up towel to support the natural curve of your lower back.

2. Adjust Your Chair and Desk Height
Ensure that your feet are flat on the floor or on a footrest are your knees are slightly below hip level.
Your desk should be at a height where your forearms are parallel to the ground when typing and
your computer monitor should be at eye level to avoid straining on your neck.

3. Take Regular Breaks
Stand up, stretch and walk around for a few minutes every 30-60 minutes. Set reminders if
necessary. This helps to relieve pressure on your spine and prevents stiffness. It’ll also help maintain
your energy and focus throughout the day.

4. Practice Ergonomic Principles
Invest in ergonomic office furniture and accessories, such as an adjustable chair, ergonomic
keyboard and mouse. These can help you maintain good posture and reduce strain on your back.

5. Avoid Sitting Too Long
If possible, consider using variable height desk that allows you to alternate between sitting and
standing through the day. Standing periodically can help reduce strain on your back.

6. Consult a Chiro
If you are suffering any pain while at work it is important to get this checked. We are here to help!
Call us on 38921440 or visit our website

My Healthy WorkSpace – Sitting Well

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