Here’s How To Create An Ergonomic Work Station & Reduce Back Pain

If you have ever come home after a long workday only to find yourself rubbing your neck or clutching your lower back in an attempt to ease pain and stiffness, you are definitely not alone in your experience. It is a sad fact that most modern lifestyles are not exactly conducive to maintaining proper spinal health. When your spinal column is not being properly taken care of, many other parts of your body will begin to have issues with pain or discomfort as a result of this. While this may initially sound surprising, if you stop to take a moment and consider the positions you spend the vast majority of your time in, the importance of ergonomics really begins to become somewhat understandable.

Take into consideration your morning commute, the hours you spend at work hunched in front of a desk, your evening commute, and any time you spend at home sitting down relaxing, and it is not hard to see why so many of us end up experiencing back and neck pain at some point in our lives. If left untreated, this pain can become chronic and can be truly debilitating, which is something that many doctors of chiropractic see on a regular basis. This is why chiropractors tend to encourage their patients who are experiencing back pain to focus on creating an ergonomic work station for better spinal health overall. I recently came across an article by C Net that offers up some excellent advice on how to accomplish this, and I am happy to share what I learned from the article here with you.

You will want to start by finding your own natural posture. To dothis, all you have to do is sit in a chair, and make sure that your feet are planted on the ground, your hands are in your lap, and your rear is positioned behind you. You will naturally lean back just a bit, so that your vertebrae are essentially stacked on top of each other. Memorize this posture, because this is what you want to be supporting. 

As for your work station, your keyboard should only be one or two inches above your thighs, in order to keep your elbows at your sides. The mouse should be level with the keyboard. To find out your screen placement, extend your arm from your sitting position; if the tips of your middle fingers hit the screen, it is in the right place. This will help you avoid craning your neck forward. Of course, feel free to meet with a chiropractor for even more tips on how to improve spinal health overall.

Used under Creative Commons Licensing courtesy of Sean MacEntee

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