If you’ve spent any amount of time sitting at your desk, you have likely felt that twinge of pain in your lower back, shoulders, and neck. That’s because sitting in the same position for several hours can place added pressure on your spine and the muscles surrounding it.
But, discomfort doesn’t have to be part of your job or gaming sessions. There are a couple of quick fixes you can do to protect your back while sitting at your desk.
Get An Ergonomic Chair
The most straightforward way to protect your back is to invest in a high-quality ergonomic chair. These chairs offer lumbar support and can be adjusted to ensure you sit with proper posture.
Your feet should rest flat on the ground with your knees at a 90-degree angle. If you’re struggling to adjust the chair to the ideal height, a footrest can help to keep your body perfectly aligned. The chair should also have a headrest and arm support, and have a comfortable seat that won’t put pressure on your coccyx or lower back.
Most of us tend to slouch down when we game. Whether you’re playing a high-intensity shooter or a more relaxed game of slots, you need to make sure you maintain your posture when sitting in your chair. Protecting your back is just one part of creating healthy habits for long gaming sessions and your life online. For example, EsportInsider’s safety tips for non-GAMSTOP casinos can help you build awareness of safe gambling practices, keeping you secure while playing casino games, and leaving you to only worry about your posture.
Setting Up Your Desk
You need to ensure your entire desk setup is ergonomic. Make sure there is nothing stored underneath your desk, so that there is space for your feet to be placed comfortably on the ground. Your desk should be at such a height that your shoulders are down and your elbows bent at 90 degrees. If your desk is too low and you can’t adjust your chair height, place some blocks under the table legs.
Your keyboard should be placed in such a position that your wrists and forearms are level. A wrist rest can help keep your wrists straight.
Your monitor must be placed straight ahead, behind your keyboard, so you are not always twisting your neck or body. The screen should be between 20 and 40 inches from your face, and the top of the screen must be just below eye level.
A proper desk setup will reduce strain on your eyes, shoulders, and neck, which will in turn help to protect your back.
Chair Stretches
There are several exercises you can do while sitting at your desk that will stretch your spine and get your blood flowing. Movement is always healthy, and even a quick 5-minute stretch in your chair can protect your back from pain or injury.
- Shoulders: While sitting at your desk, move your shoulders in slow circles, first to the back, then to the front. Next, raise them to your ears and lower them down a few times. Finally, squeeze your shoulder blades together. These simple exercises strengthen your upper back muscles, which can improve your posture.
- Back tension: The cat-cow move is a popular yoga exercise that can be performed while sitting down. For cow, hollow your back by reaching your stomach and chest forward and tilting your head and coccyx back. Next, move into cat, where you round your back by moving your shoulders forward and tucking your tailbone. Alternate between cat and cow a few times to release any tension in your back.
Walk Around Often
Getting up once every 30 minutes to walk around your office allows your back to move. Even if you maintain a good posture, sitting too much can be detrimental. A 1-minute walk can loosen your muscles and help with circulation. While you’re at it, try to touch your toes a few times and twist your upper body side to side to release your muscles.
Strengthen Your Core
A strong core can help you maintain an upright posture while working or gaming. There are many core-strengthening exercises you can do at home, like crunches or V-sits.
A strong core keeps you upright without effort, which will reduce the pressure on your lower back.
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