MAY 27, 2020: Whether working from home is your new normal or you are beginning the commute back to onsite work – we found some tips that may be helpful for back and neck pain.
Good posture can be key to reducing injuries, pain and potential surgery in the future. It even can go as far to affect issues with breathing, digesting and balance.
Here are three easy tips to start becoming aware and begin practicing good posture:
- Take notice of how you sit and stand.
- What types of shoes are you wearing, and do they hurt or make you walk differently?
- Can you feel any extra weight on your body affecting your joints?
- How active are you? Are you more dynamic throughout your day or more static with sitting?
- Do you mold your body position to sit, lay or stand a certain way in your car, sleeping, sitting at work, etc., or do you change the environment around you to fit your body’s height and posture?
- Don’t sit too long. Move at least every hour.
- Make sure your shoulders are not tight, up and curved in. Relax and open your chest by doing stretches with your arms behind your back, with hands clasped and stretching downward.
- Do not cross your legs, and have your elbows facing inward towards your body to help keep your shoulders back and your spine straight.
- Evaluate your chair by making sure it supports your neck, back, hips and thighs. Avoid craning your neck towards your computer screen.
- Stand up straight and tall, making sure your rib cage is lifted, and keep your shoulders back.
- Pull your stomach in, starting with your navel first, while pushing your hip bones forward and pulling in your glutes; strengthening core muscles helps.
- Put your weight mostly on the balls of your feet.
- Keep your head level and your feet shoulder-width apart.
- Let your arms hang down naturally at your sides.