As many people in our society do, you could be spending seven or eight hours a day at a desk, in front of a computer, or commuting in a car. Too much sitting can deteriorate spinal health, but a healthy spine is possible even in a seated lifestyle.

Prioritize Ergonomics

The spine is healthier while sitting when you maintain good posture to support it ergonomically. It is important that your workstation has your chair, desk, and computer furniture set up correctly so you can sit in a supportive posture.

• Adjust your chair so that the feet are flat on the floor and the knees are at a right angle to your hips.
• Keep your computer screen at eye level to prevent neck strain.
• Use a supportive chair to maintain the curve of your lower back and your spine in a more natural position.

This video features my client who visited me for back pain. Watch my full chiropractic treatment to relieve her back pain.

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Take Regular Breaks

Take a break from sitting whenever possible. Be sure to get up every hour or so to stand and stretch or take a lap around the house or office.

Whenever you get out of your chair, stand up straight and walk with your head up and your shoulders back.

Use these short breaks to do some easy stretches to loosen up your neck, shoulders, and back.

Here’s what you can do standing up:

1. Circulate your arms and hands in large circles to open up your shouders.
2. Shrug and let your shoulders relax back down.
3. Twist from side to side, drop your chin to your chest, and then raise it straight up to the ceiling.
4. Pull your shouldrs back, and touch your shoulder blades behind you.
5. Roll your shoulders back 10 times on each side.
6. Standing on the spot with your knees slightly bent, pump your arms up and down for 20 to 30 seconds.
7. Sit on the edge of a chair and squeeze your buttock muscles 10 times.
8. If there is room, stand up and lift one leg behind you, holding the pose for at least 5 seconds.
9. Pause and repeat with the other leg.

All these easy movements can help eliminate tension from your muscles, get your circulation going again, and make a big difference to the spine as it restores itself after a prolonged sitting session.

Practice Proper Posture

Good posture is important since slouching when sitting can reduce space in your spinal canal, and can eventually lead to back damage.

To sit properly, make sure to sit up straight, keeping your shoulders flat and relaxed. Avoid rounding your shoulders forward.

Let your feet rest flat on the floor, bend both knees with the chair. If necessary, use a footrest so that your feet can be supported and relaxed, taking pressure off of the lower spinal area.

Engage In Regular Exercise

Regular aerobic activity helps to send fresh oxygen to disks, helping them stay healthy, while strong muscles and a stable core support a healthy spine.

Take a walk around the block instead of checking your messages at your desk.

If you have to sit for a while, set a timer to remind you to change your position and get up at least every 60 minutes.

Exercises targeting the core and hips such as planks, push-ups and deadlifts can help improve your posture and stabilize your core to supporting a healthy spine.

Increase the intensity of cardio and weight training to maintain good overall health.

Incorporate stretching exercises to include neck muscles, shoulder muscles, and back stretches of all types that decrease musculoskeletal tightness and reduce soreness.

Seek Chiropractic Care

With regular adjustments, chiropractic can also help you maintain a functional spine when you’re sitting hour after hour most days.

I give my patients an assessment of their posture, a functional analysis to pinpoint areas of spinal misalignment or imbalance, and a correction of the set of adjustments to create proper alignement and relieve discomfort. It is a good prevention and manitneence for a healthy spine.

Call me at Clean Spine for more information.

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A healthy spine during any day of sitting is dependent on awareness.

You can do your part to reduce the spinal stress of sitting all day at work and improve your spinal health by paying attention to ergonomics, taking regaulr breaks, siting and working in healthy positions, exercising regularly and seeing a chiropractor.

Implement these practices in your routine and your spine will likely stay healthy for many years to come.

I hope you enjoyed this article. Call me if you have any questions, or you may schedule to see me anytime.