54 percent of Americans who experience back pain are office workers who spend an average of 8 hours a day sitting. We all know sitting can have adverse effects on your health like high blood pressure and heart disease, but sitting can also lead to chronic back pain.

All it takes is a little thought and motivation to reverse the effects of bad posture. With these easy to follow tips, you can align your spine in no time.

Follow the Ears Over Your Shoulder Rule

You may remember your mother scolding you for slouching when you were younger. Well, as with most things mothers say, it turns out she was right. Slouching is the number one cause of neck and back strain that can lead to tight, overworked muscles and long term damage. We tend to slouch all the time, whether we realize it or not.

Especially when it comes to texting on our phones or looking at a computer screen, our tendency to hunch over is greater at the office. To avoid back pain and future problems, follow the ears over your shoulder rule for fixing your posture. 

Set a timer on your phone for every ten to fifteen minutes while you’re at work. When the timer goes off, take a minute to evaluate your posture. If you notice yourself slouching, fix it by aligning your ears so that they rest squarely over your shoulders. Before you know it, you will feel yourself adjusting your posture naturally without the help of your alarm.

Invest in Ergonomic Office Furniture

Ergonomic office furniture is a great way to align your spine at the office. With the right ergonomic chair and desk, you won’t even have to think about fixing your posture, the furniture does all the work for you!

Ergonomic furniture is specifically designed to support the structure of your body. If you favor sitting, there are ergonomic chairs that can provide you with the cushion and support your body needs. Standing desks are also a great ergonomic option that relieves the pressure sitting for prolonged periods of time puts on your spine. No matter your preference, there is an ergonomic option out there for you.

Get Up and Move to Correct Your Posture

The best way to align your spine is to take frequent breaks from sitting at your desk. Regular exercise and stretching can alleviate lower back, neck and shoulder problems that office workers so often struggle with.

Take the time to go for a walk on your lunch break, switch your morning commute out for a bike ride, or take a meeting outside. Getting up and moving is one of the easiest ways to correct your posture and align your spine.

For more tips on how to care for yourself at work, check out our blog post “Easy Ways to Stay Healthy at the Office.”