How to Maintain a Healthy Spine and Body at the Office
What’s that phrase? Something about sitting being the Smoking of the 21 st Century? It doesn’t seem possible, but research backs it up.
A few decades ago, before email, paperless transactions, and paperless files, it was necessary to leave your desk periodically during the day. Trips around the office were made to make copies, grab a file, file a folder, and use the FAX machine. While these tiny trips may have seemed unimportant at the time, they did get people out of their chairs.
To help prevent serious health issues and maintain spinal health, there are a few things you can do.
One, make an appointment for regular chiropractic care to ensure your structure keeps its proper alignment.
Two, develop a routine you can do at your desk. Here are a few suggestions to try.
We all breath, both consciously and unconsciously. But, that doesn’t mean we do it correctly. Breathing correctly gives our cells the correct amount of oxygen they need to work correctly. It also helps lower stress and tension throughout the body.
Try this exercise to retrain yourself to breathe the right way.
- Sit up in a straight but gentle posture.
- Keep your shoulders down and back.
- Inhale through your nose, so the air goes all the way down and pushes your stomach outward.
- Pause 2 seconds.
- Exhale through your mouth.
- Pause 2 seconds.
Do this every 15 minutes for 30-seconds.
Next, Take Time to Stretch
It’s very easy when we’re busy or focused on a project to forget our posture. A good way to bring ourselves out of the poor posture habit is through stretching. Here are a few ways.
- Begin by sitting up straight.
- Bring your arms out to each side, keeping your shoulders back and down, palms facing up.
- Stretch your arms backward as far as you can and hold 2 seconds or more.
- Alternatively, stand inside an open doorframe stretching your arms out to touch either side. Move slightly forward to give your arms, shoulders and
- upper back a stretch.
- Begin seated with both feet flat on the floor.
- Bring up your right ankle and place it on your left knee.
- Gently move your right knee toward the floor, then lean forward as far as possible and let your hands fall toward the floor and dangle.
- Reverse sides and repeat.
Do these stretches every 30 minutes, for 2-minutes.
Also, drink a lot of water. When our muscles tense up toxin build-up. Drinking plenty of water will help keep your body flushed out, especially after your stretching routine.
Finally, Walk Around
The easiest way to remember to walk is by taking full advantage of bathroom breaks. Remember that water you’e supposed to be drinking? Besides all its other health benefits, it will also make sure you have to “get up and go” regularly.
But, don’t stop there. Consider taking the stairs to the restroom on a different floor. Or, take a circuitous route instead of a direct one, just make sure you don’t get distracted along the way.
Have an hour lunch? Use 30 minutes to walk across the street and back, or to the local park. You’ll get a lot of steps and still have time to eat something afterward.
Keep Moving, Even in Your Chair
Some work demands prolonged sitting time. You can do things to help make sure you don’t suffer unnecessarily for it.