Do you slouch at a computer all day long, leaving work feeling tired because your neck and lower back ache, and your eyes feel heavy? The providers here at Kansas City Bone and Joint Clinics understand and want to help your body to build a strong posture! When you sit with poor posture, your head pulled forward, your shoulder roll to the front in a slouched position, it caves your chest in making it difficult to take deep breaths. Over time, people with poor posture tend to develop more incidents of cardiovascular and pulmonary issues.
I’m sure you’re asking, well why is this such a huge deal? Explained more in detail- the heart is pumping harder to properly oxygenate the lungs, which results in less arterial and venous circulation, hence potential stroke, pulmonary embolism, and worse- heart attack. It is important to work out, but to also find the correct ways to keep your body healthy even when you are sitting at your desk at work.
A few guidelines to benefit your body, while you sit at your desk:
- Situate your computer so that it is at eye level or below, it will force you to relax your forehead and neck, so you are not pushing out your neck to get a better view of what you are reading.
2. Sit up with your back straight and your shoulders back. All 3 normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
3. Keep both feet on the ground. Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
4. Take frequent standing/stretching breaks. Even if you have outstanding posture while sitting, your body wasn’t made to be deskbound. Get up, stretch, walk around, go up and down the stairs, and yes- socialize, it’s always good to have a relationship with your co-workers.