If you sit at a desk all day for work, you might experience back pain and discomfort. Thankfully, you can make a few changes to your work setup to improve your posture and prevent future problems. The following tips will help you stay comfortable at work so that you're productive and efficient. 

How to Protect Your Back at a Desk Job

1. Adjust the Chair

Adjust the height of the chair's armrests so that both forearms are parallel with the floor and the elbows are bent at 90-degree angles. This change allows the neck and shoulders to relax. 

Lumbar support reduces pressure on the spine and supports the natural curve of the back. If your chair doesn't let you lean back slightly, try using a lumbar pillow or a rolled-up towel to create the same effect. 

2. Watch Your Feet

Whether you're crossing your legs, resting on your heels, or pushing your feet under the chair, these movements pull and twist the spine. Keeping both feet planted on the ground with the knees bent at 90-degree angles supports healthy body alignment. If the ground is too far from the chair, consider placing a stack of books or another raised object to ensure your feet can rest comfortably.

3. Modify the Monitor

Keep the head and neck aligned by making sure the monitor is just below eye level and about an arm's length away from your torso. Consider the reasons why you might be leaning forward. Is the font too small? Are you using a laptop? Using a more readable font or connecting the device to a monitor at eye level will help you maintain a healthy sitting position. 

If you experience chronic back pain, Hastings Family Chiropractic will provide the relief you deserve. For over 25 years, Dr. Troy Wilson and Dr. Hannah Doyle have served Adams County, NE, with various techniques and treatments, including chiropractic adjustments, massage therapy, and acupuncture. They'll help you avoid discomfort at work so that you can stay productive and head home with a smile on your face. To schedule an appointment, call (402) 463-1955 or visit them online.