Your job should not be a pain in the neck, literally.  However, out of 3 office workers, 2 have manifested physical pain in the last 6 months; this is based from a recent survey from the American Osteopathic Association in 2013.

The survey was based from 1,000 office workers all over the US with age ranging from 18 and above. The result has confirmed that about 62% of the respondents had lower back pain, 53% felt neck pain, 38% pain in the shoulders, 33% in the wrist and 31% has felt upper back pain, and all of which within the for the past 30 days.

So, what seems to be the cause for this discomfort?  About a quarter of the workers being surveyed thought that their physical pain was just part of their job.

People tend to spend a great deal of time slouching over the keyboard, which results to muscle fatigue due to postural stress, this is according to Lisa De Stefano, a spokesperson for AOA and a doctor of osteopathic.

The greatest solution to this physical pain is, GOOD POSTURE!

What is good posture?

Good posture means training the body to stand, walk, sit and lie in various positions where the smallest amount of strain is on the supporting muscles and ligaments when moving or doing weight-bearing activities. Posture is the correct position where your body is in upright against gravity while standing, walking, sitting or lying down.

The CORRECT way to sit: 13 Tips

1. Sit up with the back straight up and shoulders back.
2. Your buttocks should be placed on the back of the chair. The three normal curves of the back should be there while sitting.
3. You can use a lumbar roll or small, rolled-up towel to help maintain the normal back curves.
4. Here is a tip on how to sit properly when you don’t have a lumbar roll or back support: sit at the end of the chair and then slump completely. Bring yourself up and bring out the curve of your back as far as you can. Hold the position for a few seconds. Release the position a little for about 10 degrees. This is an excellent sitting posture.
5. Your body weight should be distributed evenly on both hips.
6. Your knees should be bended at a right angle. Your knees should be even or a bit higher than your hips. (You can use a foot stool if needed). Legs shouldn’t be crossed.
7. Feet should be flat on the floor.
8. Try avoiding in the same sitting position for 30 minutes or more.
9. When at work, you chair height should be adjusted so you are sitting close enough at your work and should be tilted up to you.
10. Elbows and arms rested on the chair or desk, and making sure shoulders are relaxed.
11. When in a chair that pivots and rolls, refrain from twisting at the waist whilst sitting. Instead, use your whole body as you turn.
12. When standing from a sitting position, go to the front of the seat of the chair. Stand up thru straightening the legs. Avoid forward bending with your waist.
13. Instantly stretch your back by having 10 standing backbends. You can opt for other sitting positions for a small period of time; however, to have minimal stress on your spine, it is much better that most of your sitting time should be done as described above.

The above tips can help in decreasing pain, but if these activities do not eliminate the pain felt in your back and legs, it is recommended that you seek the advice of a physical therapist or a physician.

Benefits of Proper Posture:

• *Keeps the bones and joint in a proper alignment so that muscles are used properly
• *Aids in decreasing the abnormal wearing of surfaces of the joint that can lead to arthritis
• *Lessens the stress on ligaments that hold joints in the spine together
• *Helps in preventing the spine from being fixed in an abnormal position
• *Prevents fatigue since the muscles are use more efficiently which allows the body to utilize less energy
• *Prevents overuse problems or strain
• *Prevents back pain and muscular pain
• *Contributes to having a good appearance