If you spend hours at a desk every day, you’ve probably felt the toll on your back, neck, and shoulders. Sitting for long periods in poor posture can lead to chronic pain, stiffness, and even spinal misalignments over time. The good news? A few simple adjustments to your daily routine can make a big difference in protecting your spine and improving your comfort.

Here are 7 chiropractor-approved tips to keep your spine healthy while working at a desk:

1. Perfect Your Posture

Sit with your feet flat on the floor, knees at a 90-degree angle, and your back supported by your chair. Keep your shoulders relaxed and your head aligned with your spine—not leaning forward toward the screen.

2. Adjust Your Monitor Height

Your computer screen should be at eye level to prevent neck strain. If you’re constantly looking down, stack some books or invest in a monitor riser to bring it to the correct height.

3. Choose an Ergonomic Chair

A chair that supports the natural curve of your spine is essential. Look for lumbar support, adjustable armrests, and a seat that allows your feet to rest comfortably on the ground.

4. Take Movement Breaks

Every 30 minutes, stand up, stretch, and walk around for a few minutes. Movement improves circulation and relieves pressure on your spine caused by prolonged sitting.

5. Try Desk Stretches

Simple stretches like shoulder rolls, neck tilts, and seated spinal twists can loosen tight muscles and reduce tension throughout the day.

6. Keep Your Core Engaged

Your core muscles help support your spine. While sitting, engage your abs slightly and avoid slumping into your chair.

7. Schedule Regular Chiropractic Checkups

Even with great posture, long hours at a desk can cause spinal misalignments. A chiropractor can help correct these issues and prevent long-term problems.

Don’t let your desk job damage your spine! If you’re experiencing back, neck, or shoulder pain, our chiropractic team can help you feel better and stay healthy.

📍 Visit Us: 6 Wishing Well Ln, Stamford, CT

📞 Call Today: (203) 325-8112