Whenever we slouch or forget to stand upright, we are guilty of poor posture. You might say that slouching or hunching over feels natural and comfortable, but in fact, these may result in serious nerve and back problems.
Over time, poor posture can place stress on the spine and lead to changes in the way the spine works. If part of the spine is compressed, the blood vessels and nerves in that area are compressed too. Then the muscles, discs, and joints that surround the spine start to become painful.
To avoid discomfort and possible damage to your nerves, here are four easy ways to improve your posture that can help prevent back problems:
Adjust your computer screen to eye level.
Looking down at your computer for a long time puts an excessive amount of stress on your back and neck.
Resolve this by placing your monitor perpendicular to your eyes, and if you happen to have more than one screen, make sure both are at the same level.
Make use of armrests. Minimize arm-stretching.
Your arms should be resting on the armrests of your chair forming a 90 degree angle. Stretching your arms will cause your back muscles to lose strength and cause pain.
To avoid this, keep your keyboard and mouse (and other useful things) that you use often throughout the day within reach.
Avoid crossing your legs.
Believe it or not, crossing your legs while you sit can cause you pain. It actually causes a lot of stress on your leg muscles and lower back, which is one of the many reasons why your lower back may be affected as well.
As a remedy, make sure that both of your feet comfortably touch the ground, and your knees are at a 90 degree angle; adjusting your chair can also make your your legs comfortable. You may also consider having a small bench where your feet can rest.
And, most importantly, make sure to stretch your legs now and then by taking a quick break and walk around your office to avoid stiffness.
Use headsets when talking on the phone.
To be extra productive at work, we multitask and sometimes that involves talking on the phone while we’re typing at our keyboards. We may think it helps us save time, but in truth, it is unhealthy and can be a health-hazard.
Placing your phone between your ear and your neck creates tension on the muscles. To avoid this, get a headset so you can talk on the phone and continue working without adding stress and tension to your neck and shoulders.
When it comes to having and maintaining a healthy posture, there is no such thing as I’ll do it tomorrow, it’s always NOW IS THE RIGHT TIME to make changes/improvements. Supply yourself with enough B-vitamins such as Vitamins B1, B6, and B12 to protect your nerves from the effects of poor posture everyday.