Proper Posture and Ergonomics for Wellness: FAQs from Your San Diego Chiropractor
Proper posture and ergonomics are essential for your optimal health and wellness—all day long, and even while you sleep! Your San Diego chiropractor Dr. Ashley Herfindahl recommends regular chiropractic care, but also that you use these tips, culled from our patients’ FAQ’s, to protect your back and health between treatment appointments—they’ll help you avoid injury for daily pain relief!
Home Wellness Exercises Between Chiropractic Care Appointments
Your chiropractor will coach you on personalized exercises to do between chiropractic care visits. Follow Dr. Herfindahl’s instructions on exercise posture carefully, and keep these tips in mind:
- Keep your abs tight to help support correct spinal alignment.
- Breathe through each exercise
- Do not over-extend your knees or other joints.
- Use props, blocks, towels or foam rollers to assist with proper exercise ergonomics.
Proper Posture at Work
Proper posture while sitting:
- Keep your back straight, bottom against the back of the chair. Keep your shoulders right over your hips.
- Use a lumbar support cushion, or a chair with good lumbar support.
- Raise or lower the chair to keep your knees bent at a 90-degree angle.
- Try a split keyboard to keep your wrists in a neutral position while typing.
- Adjust the monitor height so you don’t have to crane your neck.
- Use a hands-free Bluetooth device to avoid craning your neck on long phone calls.
- Prop your elbows up on a desk or cushion when using your mobile device so you don’t hang your head down for long periods.
- Stand up and stretch frequently.
If you work on your feet:
- Wear posture-supporting, foot-friendly footwear with proper inserts, if necessary.
- Use a shock-absorbing floor mat.
- Stay mobile—march in place or walk around instead of standing in one spot all day.
- Lifting something? Bend your knees, not your back. Don’t do it alone—get help!
- Try not to sleep on your stomach; back is best (but not when pregnant).
- If sleeping on your side, tuck a body pillow between the knees to prevent spine twisting.
- Get a mattress that supports proper spinal posture.
- Make sure your pillow correctly supports the neck so it’s aligned with the rest of the spine.
- Face forward.
Proper Walking Posture
- Maintain a straight back, looking directly forward.
- Keep your chin level (parallel) to the ground, head in line with your body.
- Keep your shoulders back and your stomach tight.
- Don’t lean forward or backward – stay straight up and down.
- Tuck your bottom in just a bit, slightly rotating hips forward
- Keep shoulders back, but relaxed.
Follow all of the previous recommendations (unless otherwise indicated), but also add these pregnancy ergonomics tips:
- Avoid lifting heavy objects—get help!
- Do not sit or stand in one position for very long.
- Wear supportive, stability-enhancing shoes.
- Sleep on your side and use the body pillow between your knees and under your belly to support proper spinal alignment.
Schedule an Appointment with Your Chiropractor
Individual ergonomics and posture counseling is important for everyone. For personalized ergonomics tips, schedule an appointment with chiropractor Dr. Herfindahl at (619) 295-3885.