Back and neck pains are inevitable when you sit the wrong way when working for hours at a desk. The solution, therefore, is to learn and make a habit of sitting with a proper posture.
The Proper Sitting Posture
Here is a checklist on how to achieve a proper sitting position that won’t leave your body feeling achy and fatigued:
- Keep your feet flat on the floor.
- Your knees should be at a 90-degree angle
- Rest your thighs comfortably on your seat (the knees should be at the same height or just slightly lower than the hips)
- Avoid sitting at the edge of your chair. Your legs shouldn't dangle, either. If you must do one of these, it means your chair is too high and you should use a footrest.
- You may change your legs' positions, but we discourage crossing your knees or ankles for too long.
- Sit up straight and relax your shoulders.
- When you type or work on your desk, your forearms must be parallel to the floor (this is how you can tell if your desk is the right height for you).
- You should be able to do all of the above and rest your back on your chair. If the backrest is too far, use a cushion.
Remember to check your posture once in a while. Most people can’t help but to slowly crouch forward nearer their keyboards and monitors. If you notice yourself doing the same, slowly straighten your back, roll your shoulders backwards, and curve your spine slightly towards the front. This can alleviate the pressure that has since built up on your lower back. After the tension disappears, straighten your back again and try to maintain this posture longer.
The Benefits of a Proper Sitting Posture
Good posture is often overlooked, which is unfortunate because it offers so many health benefits:
- Puts your body in proper alignment, which helps ensure your organs' correct function
- Reduce the risk of muscle strain
- Reduces wear and tear in the joints and ligaments
- Strengthens your spine
- Improves your sense of balance
- Helps build core strength
What To Do If You Experience Constant Back Pain
If you’re already experiencing back pain, and it’s bad enough that it’s affecting your work and well-being, you need to consult a specialist.
Your doctor may ask you to undergo an x-ray scan to gain a visual perspective and give you a more accurate diagnosis and treatment. They might also recommend a more sophisticated scanning test, like a DEXA scan, if they need to check your bone mineral density.
Accurate Diagnostics: The Key to Proper Back Pain Treatment
Is your doctor referring you to a third-party clinic for diagnostic scans? Ask them for a referral to Vista Health. We are a trusted and leading private healthcare provider with fully-equipped clinics in London, Bristol, Birmingham, Greater Manchester — all across the UK in 40 different locations.
We use modern diagnostics machines and equipment and aim to provide the highest quality of care. If you require an x-ray or DEXA scan, don’t hesitate to visit Vista Health.
Let us help you get proper and immediate treatment for your back pain. Contact the nearest Vista Health diagnostics centre to schedule your scans. If you have private medical insurance in place then all we will need is your Healthcare Insurer's details together with your claim or authorisation code.
