Working from Home? Tips for Maintaining Spinal Health

 

Our office has seen a large increase in patients with back and neck pain, hip pain, and elbow/shoulder pain with the recent work/school from home orders.  Protecting your spine by maintaining proper positioning is essential to feeling our best and preventing pain.  It is estimated that over 42% of reported absenteeism from work is related to back pain.  As shown in the diagram above, when positioning is compromised, our shoulders round and the back hunches, our feet go behind our knees, the head moves forward creating a large amount of pressure and weight not supported by the neck, and our elbows drop to below our wrists. The loss of curvature of the neck and spine is what causes pain and discomfort. Our hips can become unbalanced then as well often causing sciatic nerve issues.  Here are a few tips for maintaining proper spinal health while working from home.

-start your day with a balanced breakfast

-take meditation breaks. turn off the screen, put down your phone, and take 12 deep breaths with your eyes closed.  its amazing what a short "brain break" can do for your mental and physical health!

-take stretch breaks often. preferably every 45 minutes to an hour. get up and move around, go for a short walk, or do stretches.

-drink plenty of water. you should be consuming at least half of your body weight (in ounces) every day.  Meaning for a 100lb individual, you should be drinking at least 50oz of water daily.

-keep shoulders relaxed, elbows close to your body, and bent at 90-120 degree angle. avoid reaching for the mouse or keyboard, have them as close to the body as possible.

-protect your lumbar spine when sitting by leaning slightly back, not forward, balanced hips (no sitting on one leg) and a cushioned seat. even place a small pillow in the low back to help support the lumbar spine.

-support the thighs by having them fully on the chair, knees bent with the feet on the floor slightly in front of the knees, never behind the knees.

-keep head level and do NOT look down at the screen!  keep the eyes at 20-30 degrees difference to the middle of the screen. This is by far the most important thing you can do to maintain spinal health!

-GET ADJUSTED! adults and children both should be receiving regular chiropractic checkups  to not only protect their spine but to boost immune system function!  Keeping your spine balanced prevents future issues and injuries. 

Want more tips, stretches, or exercises? Call today to schedule your appointment with either of our fantastic physicians! 704-394-8556

Yours in health,

Dr. Nicholas J. Knutson, DC

Owner/Doctor

MOUNTAIN ISLAND CHIROPRACTIC

10917 Black Dog Ln., Suite 101 

Charlotte, NC 28214

Tel (704) 394-8556

Fax (704) 395-8556

mtnislandchiro.com