Spinal Self-Care For The Office by Gladys Martin

Your spine is one of the most important parts of your body and should be treated as such. Not only does your back support your weight and hold you upright, but it also functions to protect your spinal cord. This link between the brain and the rest of the body impacts on every cell, tissue and organ in the body. A healthy spine is necessary to good overall health and movement, so taking good care of it is vital. You only have one spine and no one else can look after it for you, so what should you be doing to protect it?

Many people with back and neck pain find that their issues stem from long days in the office, where they are not properly taking care of themselves during the working week. Being kinder to your body while at work is a good place to start. Here are some top tips to improve spinal health in the office and thereby maintain a healthy central nervous system.

Invest in a good office chair

A good office chair may seem expensive, but it is a worthwhile investment if you will be sitting in it for much of the week. A basic chair will not provide the lumbar support needed to encourage good posture and you’re likely to end up slumping in your seat. Over time, this can lead to a notably curved spine and causes back and shoulder pain, headaches, stomach problems and even issues with your jaw.

Slumping can also make you feel fatigued as a misaligned spine means other muscles must work harder to help you stay upright. If you want to see the difference some lumbar support can make before you invest in a quality chair, try purchasing a lumbar support pillow for your existing seat, or roll up a towel and place it behind your back around the waistline of your trousers.

Take regular breaks

Taking a short break every 30 minutes to an hour can make a real difference to your spinal health. Take a moment to stretch, stand up and have a short walk around the office before returning to your seat. You could use this time to make a cup of tea or check in with a colleague, making sure you straighten up and let your body move while you do so. If possible, get outside for 5 minutes every few hours to help you refocus and destress.

Stress makes your body more tense and lowers your pain threshold, which means any back and neck aches will feel worse. If you think you’d have trouble persuading yourself to take a moment away from your desk, set a quiet alarm or reminder every so often to give you that extra push.

Consider a standing desk

A standing desk allows you to stretch more easily while you work and maintain a good posture. It isn’t healthy to sit all day, so if you are able to switch between sitting and standing throughout office hours, it could do wonders for your spinal health.

Adjust screen height

Your computer screen should be at eye-level to prevent you from craning your neck as you stoop over it. If your screen isn’t high enough, try resting it on some heavy books or blocks to increase its height. When your neck is in a straight position, you are less likely to strain your shoulders and back as you use your muscles properly. This prevents “computer neck”, an issue seen often by chiropractors in which office workers suffer from neck and shoulder pain, as well as headaches.

Look after your spine in the office by making a few minor adjustments to the way you work and your body will thank you for years to come. For more information and advice regarding spinal health, visit http://backblog.co.uk today.

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