10 Ergonomic Adjustments You Can Make Right Now to Improve Your Spine Health

Ergonomic Chair at Graybar Chiropractic

Your posture is one of the main factors in whether you’ll experience back, neck, or shoulder pain on a day-to-day basis. In fact, did you know research shows that better posture is associated with breathing in 30% more oxygen and gives you more mental and physical energy? It’s true!

If you’re not someone to give your posture a second thought, it’s time to think again and pay attention to ergonomics. Ergonomics is a focus on boosting proper posture in order to avoid all of the negatives associated with it.

Let’s look at some simple ergonomic adjustments recommended by Graybar Chiropractic in Wilmington, NC that are sure to boost your spine health.

  1. Invest in an ergonomic chair: You probably spend a lot of time in your desk chair. But how much do you think about it? A chair designed specifically to support your lumbar spine (lower back) may cost a bit more, but it’s completely worth it to avoid low back pain.
  2. Make sure you get the right desk: A desk that isn’t the right size or requires your body to contort at an awkward angle isn’t going to help you. When you sit at your desk, your toes should touch the floor and you should keep items you use regularly within reach to avoid repetitive stress or restricted range of motion.
  3. Stay active during the day: One of the most important things you can do is take frequent breaks from sitting. Get up and go for a walk or stretch. Once every 30 minutes is the minimum and will get your blood pumping. It’ll also help prevent muscle stress and spinal compression that comes with a sedentary lifestyle.
  4. Adjust your computer: You shouldn’t have your neck craned to look at your computer monitor. You may even want to try out a standing desk. No matter what you do, keeping the spine in a neutral, relaxed position is best and will help you avoid translation of cervical discs that can lead to pinched nerves.
  5. Use your phone less: Or, rather, look down at your phone less. “Text neck” is an increasingly common condition that’s a result of consistently looking down at your phone. Keep your head up as much as possible and spend less time craning over to look down to prevent cervical overextension.
  6. Use keyboard shortcuts: This might be a bit less intuitive, but the repetitive stress of performing the same motion can result in spinal issues. Moving your computer mouse in the same fashion thousands of times per week can actually take a toll on your posture, believe it or not! To combat it, learn those keyboard shortcuts to eliminate this pesky problem.
  7. Avoid sitting on your wallet: Keeping your wallet in your back pocket is a no-no. It affects the position of the lumbar spine (lower back) by slightly raising one side of your body. Keep your wallet in your front pocket and make sure it isn’t weighed down with a ton of extraneous material.
  8. Adjust your driving position: Make sure your mirrors are positioned properly so you’re not straining yourself to see them. Also, the driver’s seat shouldn’t make your slump forward – you should be upright and tall at all times.
  9. Sit up straight: Your mom’s sage advice rings true! Don’t sit in odd positions and make sure your spine is in a neutral position at all times. Remember to puff out your chest slightly and push your shoulders back and down.
  10. See your chiropractor! If you’re having back issues, a chiropractor can help. From providing sound ergonomic advice to offering top-notching assessment and treatment of spinal problems, a chiropractor is invaluable in providing ergonomic insights about your posture.

Trust the experienced professionals at Graybar Chiropractic in Wilmington, NC to offer sound advice and excellent care when it comes to postural adjustments. Contact us today to learn more about our Chiropractic BioPhysics (CBP) program and how we’re able to tailor our adjustments to each specific patient we see.

Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.

2018-03-30T15:41:46+00:00