05 Dec The 5 Essentials of Healthy Desk Work
- Sitting posture is key! We all know it’s not a great thing for the body to sit for many hours every day, so at least have most of that time with minimal stressors on your body. Sit with a supplemental lumbar support so that your spine can easily maintain the natural inward curve in the lower back that is present when you stand. When you correct from the bottom, it helps to align everything higher up. More than that, keep moving around in your chair—rock your pelvis forward and back or side to side every now and then—just keep things moving a bit.
- Breathing is underrated! If you’re sitting in a slouched posture for long, you aren’t able to take in a maximal breath to expand your lower lungs. Not cool. As soon as you sit up straighter, it allows the lowest part of your lungs to expand fully when you take a deep breath—this is important to bring oxygen to tissues, calm your nervous system, and help blood flow.
- Your desk set-up is important: the ergonomic design of your work station should keep your head neutral looking straight ahead, your shoulders relaxed so that your elbows are bent to ~90 degrees and you can still reach the keyboard and mouse, and your chair height allows your knees to be at or below the height of your hips.
- Move your body: sitting properly is WAY better than not, but it’s still not great to stay there for hours on end. Move! Strategize to stand and move around your area when you take a phone call, or schedule a walking meeting, or drink enough water that you regularly have to get up to use the bathroom!
- Drink enough water: ideally we want about 8-12 cups of fluid per day in order to replenish our body’s store of fluids. These fluids help with all bodily functions: blood regulation, digestion, breathing, muscle and joint function, and brain activity. Keep it in you!
If you’re not sure about your desk ergonomic set-up or how to use a lumbar roll to sit, speak with your physiotherapist, or check out an earlier post here