protect your spine

Updated : Mar 16, 2021 in Health at work

How to protect your spine at work?

Every day we expose our Spine to the harm dictated by our civilization. Sedentary lifestyle, no physical activity or stress are all factors that weaken Muscles and ligaments that keep the Spine in the right pose, which in turn leads to muscular tensions, contractures, inflammations and in turn, degenerations.

Is your Spine suffering?

Most of us work in front of a computer. When we get home, we’re often too tired for any sort of physical activity. We don’t even realize how much strain we put on our Spine and how many things, often minor ones, impact our condition. Below we suggest how to protect our back from ailments at least a little.

How to organize the workstation?

The comfort at work is largely impacted by how our workstation is organized. The chair should ensure a comfortable position of the body and freedom of movements, be equipped with adjustable seat height (40-50 cm above the floor), adjustable backrest height and backrest tilt, as well as armrests.

The seat padding should be profiled adequately to the shape of legs at thighs, whereas the backrest – to the natural shape of the Spine. An additional rest might be a footrest – it should be set at an appropriate angle (max. 15°), to allow to put feet on it in a flat, resting position.

The desk should be wide and deep enough to allow to place your work equipment at the right distance from you so that you don’t have to take forced poses. The height of the table, the chair and the armrests should be adjusted in a way that ensures a natural position of hands when using the keyboard, maintaining at least the right angle between the arm and the elbow.

The monitor should be placed 40-75 cm away from the eyes, providing a viewing angle of 20°-50° down from a horizontal line at the eyes’ height. It will allow to minimize the strain on eyes and neck.

protect your spine

Use stretching exercises

Make sure to perform several simple exercises at work that stretch pretty much all body parts. That way you will improve blood circulation and blood supply to the Muscles and internal organs of the human body.

At the same time, you will prevent joint and muscle inflammation, as well as improve conduction in peripheral nerves.

Sample exercises you can perform while sitting at the computer:

  • Hand stretch – stretch and spread your fingers all the way to the sides until you can feel them stretch. Remain in such position for about 10 seconds, and then relax the hand and clench it in a fist. Repeat the exercise 5 times. 
  • Wrist stretch – put your hands together in front of you and lace your fingers. Twist your hands clockwise. Repeat 10 times for each direction. 
  • Neck and shoulder stretch – raise your shoulders in the air (towards ears) until you feel tension. Hold them in this position for about 5 seconds, then return to the starting position. Repeat the exercise 8 times. 
  • Chest stretch – lace your hands behind your head, holding your arms parallel to the back. While in that position, try to move your elbows back until you feel tension between your shoulder blades. Remain in that position for 5 seconds, then relax. Repeat the exercise 5 times. 

I’ve been teaching fitness classes for 5 years now. On top of group classes, I am also a personal trainer. I also offer advice on the Internet on healthy lifestyle. I love to exercise and talk to people, so I couldn’t possibly dream of a better job. The greatest joy to me is when one of my students has indeed changed their life. To me doing sports in not just about wanting to lose weight. Regular exercise allows you to live a healthy life and enjoy good condition. That’s why it is important for me to motivate everyone who works with me. There’s no point doing sports only until you reach your goal weight. Your entire effort might go to waste because of that. Make sport part of your daily routine! Because of my job, I don’t get many chances to get my makeup done. Which is a shame, because makeup is another passion of mine. To my joy, a lot of my friends ask me to do their makeup for different occasions. I always oblige.