Are you tired and achy by the end of your workday? Do you frequently get headaches, neck, or back pain after sitting at your desk?

If you answered yes, then here are a few tips to improve your work place ergonomics. We spend a significant amount of our day at work and sitting at hour desk. Take a look at these tips and see if they can help you make it to the end of the day feeling great!

1. Keep your ears in line with your shoulders.

Having your head pushed forward increases the stress on your neck muscles and can lead to headaches and neck pain.

2. Put your shoulders down and back.

Ever noticed your shoulders creeping up to your ears or that your hunched forward? This can lead to neck and upper back pain and can be improved by sitting up tall, pulling your shoulder blades together, and keeping your shoulders down.

3. Use low back support.

Your low back has a natural curve that should be maintained to prevent back and neck pain. A small pillow or a towel roll placed in the small of your back will work just fine.

4. Keep your feet on the floor.

Make sure the weight of your legs is supported by keeping your hips and knees at a 90-degree angle. This is also helpful to prevent back pain.

5. Last but not least: TAKE A BREAK!

It is recommended that you have a positional change every 20 minutes! So set a timer, stand up, stretch, or take a walk to the water cooler to stay hydrated but make sure you are moving throughout the day.

Incorporate a few of these changes in your day and let us know how they work for you!

And if you’re still feeling tired and achy by the end of your workday, why not find out how we could help? Start by speaking to one of our expert physical therapists on the phone for free…