How to Build a Spine-Friendly Work Station
You spend 8 hours a day at your work station. But is your work station working for you?
Creating a work environment that supports a healthy spine is easier than it sounds. With a little intention, you can create a work station that promotes great posture, reduces neck and upper back strain, and even improves your energy throughout the day. Here’s how to do it:
Use a standing desk.
There are many affordable options for convertible standing desks available these days, giving you the option to work from a seated position or raise your computer to eye level and stand. This makes it nearly effortless to alternate between sitting and standing during the day. Standing rather than sitting encourages a long spine, takes pressure off your hips and low back, and can keep you more alert as well.
Ensure your computer is at eye level.
Whether you’re sitting or standing, position your screen so that you don’t have to lower your head to see it. When looking at your screen, your chin should be in a neutral position parallel to the floor. One simple test is to make a fist and tuck it under your chin. If you can easily fit it, your head is properly positioned. If it doesn’t fit, you are looking down at too severe of an angle.
Sit with your feet flat on the floor.
When seated, your feet should comfortably reach the floor. If they don’t, use a footrest. While crossing your legs is a tough habit to break, it’s actually not great for your hips and pelvis if you do it all the time. Make an effort to sit with your feet in front of you either flat on the floor or with just your ankles crossed.
Keep your monitor roughly an arm’s length away.
Avoid having your monitor too close to your face. This can cause eye strain, leading to tension headaches. Keep your screen about an arm’s length away and positioned directly in front of your line of sight so that you don’t have to crank your neck to one side or the other.
With a few simple tweaks, you can make your work station work for you and support your journey to a healthy and strong spine.
