Mega Doctor News
CLEVELAND CLINIC – Is your desk job a pain in the neck or back? If you’re achy at the end of the workday, poor ergonomics could be to blame.
According to Andrew Bang, DC, a chiropractor at Cleveland Clinic, if you constantly feel the need to crack your neck, that can be a red flag.
“Most people crack just normally. You turn, you look, you stretch, you feel cracking. That’s normal. That’s okay. It’s if you start doing that repeatedly, like every hour you’re feeling like you need to crack your neck, that’s a key indicator. That’s your flashing dashboard light. ‘Hey, I’m going to change up my posture. My ergonomics is obviously off.’ You don’t need to be a specialist to know that. That’s your sign,” Dr. Bang said.
Sitting for long periods with poor ergonomics can cause everything from tension headaches to back pain.
Dr. Bang said the first step to finding relief is making sure your computer screen is at eye level, so you’re looking straight ahead.
Your gaze should fall just above the midpoint of the screen.
If using a laptop, try raising it on a stack of books or a box.
A separate keyboard and mouse can also help avoid hunching your shoulders.
You also want your elbows, hips and knees bent at 90 degrees.
If your feet don’t touch the floor, rest them on a box or stool.
And finally, he suggests getting up and moving at least once every hour.
“One of the biggest parts of ergonomics is not only being in good posture while you’re consciously aware of it, but moving frequently so that you can remind yourself to get back in that good posture,” he noted.
Dr. Bang said it’s important to build movement into your day.
For example, make it a habit to stand after every virtual meeting, use a smaller water bottle so you have to get up to refill it, or try walking meetings.
