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Top ergonomic tips for your spine health

17 May 2020

Does your back hurt? Probably. If we are being honest, the human back is a travesty. If you sit down, it hurts. If you sleep, it hurts. If you do backbreaking work, it doesn't break, but it hurts. In fact, if you exist in any capacity whatsoever, your back probably hurts.

Why is that though? Why do you feel back pain? (If you don't already, you'll most likely feel it very soon). Well, the answer is fairly simple. You don't care enough for your spine. Good posture is something that a lot of people like to ignore, but the truth remains that if you don't maintain good posture, your back will most likely hurt. A lot.

That's why, today, we'll be looking at some tips to help you make the right choices when it comes to your spine health.

Keep Moving

If you're interested in protecting your spine throughout the day, you need to constantly be on the move. Now, this isn't to say that you should be restless, but you shouldn't be in one position for too long. A lot of people spend so much unnecessary time in a chair, and that hurts your spine. Do things instead. Go for a walk during lunch break. Walkabout for a while. Just stay active.


It never hurts to stretch your back. Well, sometimes it does hurt, but it's a good kind. However, if you want your stretching to be more effective, you should consider doing it the right way. Exercises like the finger point, neck retraction and "big hug" stretch ensure that you're stretching your back the right way. With these exercises, you can even stretch your back discreetly.

Ensure That Your Workspace Is Ergonomic

One of the worst things you can do for your back is working in an area that is not ergonomic. It will contribute to undue stress on your spine, and that will almost definitely lead to painful backpain.

So how do you make your workspace ergonomic? It's simple, really. First off, you get an ergonomic chair. If you do not know what these are, here are a few pointers. These chairs have a back rest that supports the natural curve of your lower back. When sitting, you have to make sure that your thighs are horizontal to your chair at hip level. You should also try to adjust your keyboard to a height that allows a 90° bend of your elbows.

Importantly, you have to make sure that your computer screen is at eye level. That way you have no need to tilt your neck upwards or downwards.

Purchase A Standing Desk

A lot of people have heard about standing desks, but very few are aware of the benefits. Sitting for a long time has been fingered as one of the causes of back and neck pain. A standing desk remedies this problem by giving you a second option; standing. With a standing desk, you don't have to bend over your desk when you decide to work. All you need to do is adjust the desk, and you'll be back to work while correcting your posture.

If you plan on purchasing a standing desk, I'd recommend the Electric Height Adjustable Desk by Flexispot.  It's super stable, super quiet, and has an advanced all in one keyboard that makes lifting the desk seamless. In fact, you can save your most preferred height on the desk. That way, you won't have to find it every time you want to switch from sitting to standing.

If you follow all these tips and are still struggling with spine or back pain, then you should make an appointment with a doctor.