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Transitioning Back to the Office? Here's How to Take Care of Your Health with Chiropractic Advice

As the world slowly transitions back to "normal," many people are returning to their offices after long periods of working from home. Returning to the office can be challenging, especially for your physical health. For example, suddenly sitting for extended hours after months of occasional strolls around the house could lead to back pain, neck stiffness, and more. However, you do not have to suffer through these physical pains. This blog post will provide chiropractic advice on caring for your health while returning to the office. Stretching - Start the day with exercises that help stretch your muscles, such as neck rolls, shoulder extensions, and arm circles. Doing this could reduce muscle tension and promote blood flow to various body parts, which in turn helps you feel less stiff as the day goes on.

Get up and move- Sitting for hours in the same position can strain your back muscles; thus, standing up occasionally and taking a walk or stretching is advisable. Set a timer to get up every hour or two to remind yourself to get up and move. It's easy to forget when you’re focused on work. If your work policy permits, try standing while doing a few tasks. Such movement breaks help prevent damage to your body and reduce the chances of developing musculoskeletal disorders. Extra trips to the copier or printer, bathroom breaks, and water breaks are also great ways to escape from the desk.

Don't eat lunch at your desk- While it may seem like an excellent way to save time, it may increase the chances of overeating and lead to indigestion. Besides, it can cause stiffness in the shoulders, neck, and back because you are eating in the same posture you use while working. So, you'll need to leave your office and find a quiet place to enjoy your lunch. It’s also better for digestion and mental health when you take a separate time away from work to eat.

Consider a standing desk that you can raise and lower throughout the day so you’re not stuck in the same position all day. An ergonomic chair with good lumbar support is also recommended. Investing in an ergonomic chair and a standing desk is one of the best things you can do for your back. They offer the utmost comfort and adjust to your movement, reducing discomfort and increasing productivity.


Proper chair position while sitting at your desk is vital to avoiding posture-related spinal issues from sitting. The ideal situation is with both feet flat on the floor, and knees bent so that they are at a 90-degree angle; you may need to adjust the chair height for this. Your entire Back should be up against the back of the chair, Elbows bent at 90 degrees and rested on the armrest. The forearm should be rested on the armrest to use the keyboard.


Whether standing or sitting, if you are using a computer, you want to ensure the computer screen is set up so that your eyes meet the center of the screen. This decreases the time your head is improperly looking up or down for too long.

This may be challenging to manage with a laptop. Still, I strongly encourage getting a desktop computer if you are at a workstation and utilizing a computer for extended time daily. Laptops and tablets should be utilized for portability and on-the-go situations. Not long-term use.


Watch your stress levels- Stress is one of the leading causes of musculoskeletal disorders; hence, you should strive to maintain your stress levels. You could practice stress busters like meditation, yoga, and deep breathing exercises. Additionally, you could enjoy a walk with colleagues during lunch breaks, boosting your moods and lowering anxiety levels. Walking after you eat also helps digestion, burns calories, and reduces blood sugar spikes from eating. I also recommend Regular chiropractic care to manage stress and Musculo skeletal complaints.


Throughout the pandemic, many of us adapted to working from home, where we had more control over our work environment. However, with the return to the office, it is essential to take care of your health, particularly your posture and back health, by incorporating the chiropractic tips highlighted in this post. Remember that taking care of your health should be your top priority, and it starts by adopting healthy habits such as stretching, getting up and moving around, taking a walk, investing in ergonomic chairs and standing desks, and managing your stress levels. As you transition back to the office, may you maintain optimal health and wellness. I strongly recommend consulting with a chiropractic physician if your job entails working at a desk for extended periods. From a clinical standpoint, I have noticed that patients who work in an office setting have more spine and back problems than those who don’t. Movement is the key to life.



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