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Spinal Hygiene: For Desk Jobs

Desk Ergonomics - SalinasPT
Desk Ergonomics - SalinasPT

In today’s workforce, it’s no surprise that many people spend their day sitting behind a desk or computer screen. While this type of work may not seem physically challenging, the data says otherwise. A global study revealed that Americans spend 55% of their waking time engaged in sedentary behavior. [1] You may have even heard the phrase, “sitting is the new smoking.” In this article we’re sharing the facts about working in a sedentary environment and what you can do to improve your spinal hygiene.

Sedentary Lifestyles on The Rise

According Merriam-Webster‘s definition, the word sedentary means: “not migratory, doing or requiring much sitting, permanently attached“

It’s no secret the workplace has shifted for a large number of employees who work in an office setting. Technological advances allow employees to access work from home and even hand-held devices on-the-go. Potential job seekers can now find job listings that include; “Remote” or “Partially Remote” .

But we can’t just blame the work environment for physical decline. As a society, we continue to develop ways to increase sedentary behavior. Instead of taking the stairs, we take the escalator. Instead of shopping for groceries, we have them delivered – you get the point. 

Improving your Spinal Hygiene

In fast-paced work environments, maintaining spinal health, or “spinal hygiene” typically comes in last behind daily work tasks. However, practicing good spinal hygiene promotes oxygenated blood flow and longevity of your spinal health. 

Your spine serves as the central support structure of the body, facilitating movement, protecting the spinal cord, and maintaining overall balance and posture. With many of people spending long hours seated at desks or hunched over screens, it’s easy to develop habits that compromise your spinal integrity. Over time, these habits lead to discomfort, pain, and long-term health issues. 

Prioritizing spinal hygiene through proper posture, regular movement and targeted exercises can prevent these problems and enhance productivity. 

Try these to help break up the long days and provide your spine with much needed relief. 

1. Desk Stretches

Seated Twists

  • Sitting up straight in your chair, place your right hand on the back of your chair, and left and on your right knee. 
  • Gently twist your torso to the right, using your hands for leverage. Hold for 20-30 seconds and repeat on the other side. 
Seated-Twist

Forward Fold

  • Standing up with your feet hip-width apart, slowly bend forward at the hips, letting your arms, hang down toward the floor. 
  • Keep your knees slightly bent to avoid straining your back, and hold for 20-30 seconds, then slowly rise back up. 

2. Posture Correction Exercises

Chin Tucks

  • Sitting up straight, gently tuck your chin toward your chest, creating a double chin.
  • Hold for 5 seconds, then relax. Repeat 10 times to strengthen the muscles that support your neck and upper back
Chin-Tucks

Shoulder Blade Squeeze

  • Sit or stand straight with your arms at your sides. 
  • Squeeze your shoulder blades together and hold for 5-10 seconds. 
  • Release and repeat 10 times to improve posture and reduce upper back tension. 
Scapular Retraction

3. Core Strengthening

Seated Leg Lifts

  • Sit up straight in your chair with your fleet flat on the floor. 
  • lift one leg off the ground keeping it straight.
  • Holding for 5-10 seconds, then lower it back down. 
  • Repeat 10 time on each leg to engage your core muscles.

Desk Planks

  • Stand facing your desk with your hands on the edge with your feet shoulder-width apart. 
  • Walk your feet back until your body forms a line from head to heels. 
  • Hold the plank position for 20-30 seconds, keeping your core engaged and repeat for 3-5 sets. 

4. Frequent Movement Breaks

Standing and Walking

  • Set a timer to remind yourself to stand up and walk around every 30 – 60 minutes. 
  • Take a quick stroll around the office or do a few laps in a hallway.
  • Doing this helps reduce the stiffness and promotes blood flow to your spine.
Walking

Dynamic Stretching

  • Perform gentle dynamic stretches, like arm circles or leg swings, during these breaks. 
  • This keeps your muscles active and helps  maintain flexibility.
Arm-Circles

5. Ergonomic Adjustments

Proper Desk Setup

  • Ensure your desk, chair and computer are set up to promote good posture.
  • Your feet should be flat on the floor your knees at 90-degrees and your screen at eye level.
Posture Tips

Use an Adjustable Chair

  • Invest in a chair that supports your lower back and encourages proper posture. 
  • Adjust your chair height so your hips are slightly higher than your knees. 
Adjustable Chair

Final Words

Maintaining spinal health, or “spinal hygiene,” is often overlooked but critical to your health both long and short term. The spine is the central support structure of the body, facilitating movement, protecting the spinal cord, and maintaining overall balance and posture.

With so many of us spending long hours seated at desks or hunched over screens, it’s easy to develop habits that compromise spinal integrity, leading to discomfort, pain, and long-term health issues. By prioritizing spinal hygiene through proper posture, regular movement, and targeted exercises can prevent these problems, enhance productivity, and improve overall well-being. By understanding and implementing spinal hygiene practices, we can safeguard our health and maintain an active, pain-free lifestyle for years to come.

In Good Health,

– The Salinas Team

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References:

[1] Park JH, Moon JH, Kim HJ, Kong MH, Oh YH. Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. 2020;41(6):365-373. doi:10.4082/kjfm.20.0165. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7700832/

[4] Images Sourced From WebPT HEP (last accessed 5/28/2024)

Disclaimer: The information provided on SalinasPT’s website is for general informational purposes only and should not be considered a substitute for professional medical advice. We strive to ensure the accuracy and timeliness of the information. By using this website, you acknowledge that you assume full responsibility for any actions taken based on the information provided, and we disclaim all liability for any damages or consequences resulting from such actions. Always consult a qualified healthcare professional for personalized medical advice and treatment.

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