At Foothills Sports Medicine, we see our fair share of spine problems. Modern day desk jobs may not be conductive to perfect posture, but that is no excuse to engage that core and open that chest. We have created 7 steps to help better your posture, so that you won’t need physical therapy on that back.
- Align your head: Desktop computers cause you to hunch over your desk and jet your head forward. Forward head posture results from tightened muscles in the back of the neck. Fix the issue by sitting upright with good lumbar support from your chair and keeping your head aligned properly. Posture check! On a desk break, stand with your back and back of head against the wall. Note where your chin is and keep it there when you sit back down.
- Stretch your shoulders: Hunched desk posture leads to tightened chest muscles, which internally rotate your shoulders forwards out of natural alignment. Make sure to stretch your shoulders regularly to relax tightened muscles. Make sure you also have enough support for your back at your desk.
- Look up: Spending your entire workday seated leads to strain and fatigue on your neck. Fix it by keeping your monitor centered in from of your body to avoid neck strain, use a chair that helps you keep proper hip and spine alignment, and take typing lessons (so you don’t have to look down at the keyboard.)
- Don’t slouch: Slouching over a computer all day tightens your chest muscles, which can lead to over curvature of the spine and weak muscles in your upper back. Make sure to massage and stretch affected muscles. Keep your computer at eye level and use a chair that distributes weight properly.
- Exercise & stretch: Long hours without breaks can lead to shortened hip flexor muscles, which pull the tilt of your hips forward. Make sure you are exercising and stretching your hips, glutes, and hamstrings regularly and ensure that thighs are parallel to the floor. FAST® incorporates these types of exercise in their training so if you would like to schedule a free FAST® session, call 480.689.5518 today!
- Keep wrists flat: Wrist pain can come from a variety of causes, including poor posture and poor design of the work area. Maintain a flat keyboard surface and keep your wrists above the keyboard when you type, like you’re playing the piano.
- Sit uprights & move feet: Crossing your legs at your desk can lead to poor circulation and misaligned posture. Crossed legs put pressure on hips and spine, leading to poor posture. Sit upright with your feet on a flat surface such as the floor and move feet frequently to increase blood flow.
The most important thing you can do during your workday is to take frequent breaks to walk and move your body.
If you are suffering from any of the pain mentioned above and would like to come in for a free Rapid Recovery® Injury Assessment, go to our Locations page for the clinic nearest you.