When you’re hard at work, it can be tough to think about your other needs. Just getting through the workday can be a struggle on its own; having to stress about your health in the meantime can just compound on your stress levels. But it’s true that sitting at a desk all day can have lasting effects on your body.

For comprehensive spine care in Jacksonville, FL, you may need an orthopedic surgeon. The best way to care for your back and neck—two of the most affected areas during the workday—is to practice prevention.

Here are the five best ways to prevent neck and back pain at work. They’re so simple, and so de-stressing, that they’ll make your workday better.

Learn Good Posture

Practicing good posture seems like it takes more energy out of you. When you’re tired, you might just want to slump down in your chair. But sitting with good posture is easier on the body, and the best spine surgeons have seen how posture can affect your spine in the long run. 

Sit with your feet flat and keep your back straight against the back of your office chair. If you need to use pads or ergonomic supports to promote good posture, rely on these tools now until good posture becomes second nature. Sitting up straight can even improve your mood and concentration.

Adjust Your Work Station

You can make your desk better suited to long hours of work if you reposition your keyboard, screen, and chair. Raise your monitor so you aren’t looking down at it all day. That can tense up your neck and back and cause pain. Set your keyboard so that your arms are parallel to the floor and your elbows form a 90-degree angle against your side. When you organize your workstation in this way, you’ll sit right into a good posture when you begin the workday.

Stand Up

Stand up as much as possible while you’re working. Investing in a standing desk is strongly recommended by chiropractic spine care experts, but if you can’t switch out your desk, stand when you take phone calls, have lunch, or meet with coworkers. Standing up releases pressure on your hips and lower spine, which relieves tension in your joints.

Stay Off Your Smartphone

Expert spine care recommendations often begin with addressing your habits. Whether you need your smartphone for work or use it during your downtime, you may tend to slump down to look at your screen. This can put extreme pressure on your neck and spine muscles and can even lead to joint dislocation. Use a desktop computer and traditional telephone as much as possible.

Walk and Stretch

Get blood flowing through your legs and release the pressure on your spine. Stand up and walk around the office every 30 minutes to keep your back and neck healthy. Stretch on your lunch breaks and after your workday ends. Walking is one of the best forms of prevention that active spine care experts recommend. 

For more advice and for comprehensive spine care in Jacksonville, FL, visit Southeast Orthopedic Specialists.