While many of us in Washington, DC, and throughout the nation have rewarding desk jobs, sitting down all day long while working on a computer can take its toll on our physical health. Being sedentary for a large portion of the day can lead to health issues. What’s more, depending on your posture and desk configuration, you can develop lower back pain, neck pain, and other forms of chronic pain and discomfort. To stay healthy, you don’t have to quit your job! Keep your desk job, but follow our guidelines.

Rework Your Desk Ergonomics

The first thing to do is look at how your desk is set up. Is it working for you? If not, you can take measures to improve your office ergonomics. You may need to make adjustments to one or more of the following:

  • Chair height
  • Chair lumbar support
  • Desk height
  • Keyboard position
  • Keyboard type (you may benefit from an ergonomic keyboard)
  • Mouse position and type
  • Monitor dimensions
  • Monitor height
  • Glare reduction
  • Overall lighting of your space

When you’ve optimized your desk or workstation configuration to best meet your physical needs, you’ve come a long way in creating a healthier work environment that supports your wellbeing!

Take Lots Of Breaks

Another important thing to remember to do is to take plenty of breaks. They don’t have to be long, they just need to give your body a much-needed break from what you do all day long. Get up and walk around the perimeter of your building, either indoors or outdoors. In between these breaks where you physically move away from your desk, take plenty of visual breaks to avoid eye strain. Look away from your computer and gaze out the window or simply off into the distance to relax your eyes.

Invest In A Standing Desk

If possible, get yourself an adjustable desk that lets you sit or stand at work. Vary up your position throughout the day to give your muscles, bones, and your body as a whole a break from being in one position for too long.

Stay Active Outside Of Work

If your job keeps you at your desk for hours, try to keep physically active outside of work. Take a walk during lunch. Take laps at your local swimming pool. Enroll in a dance class! Options are endless, and when you tailor your extracurricular activities to what you love to do, it becomes playtime, making it easier to keep active for your health.

When You Need A Chiropractor

Desk jobs can lead to lower back pain, a stiff neck, symptoms of carpal tunnel syndrome, hip pain, and other uncomfortable, even painful conditions. If you need help with managing pain associated with any physical constraints of your work, reach out to the Advanced Integrative Rehabilitation and Pain Center today.

Located in Washington, DC, and with a second office in McLean, VA, we specialize in treating the whole person, using an integrative approach. We offer quality services in chiropractic care, medical acupuncture, and sound alternative therapies. Reach out to us today; our specialists will work with you to minimize and manage your pain symptoms.