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5-Point Posture Checklist When Sitting at Your Computer to Avoid Back and Neck Pain

Written By Levinson Chiropractic & Vax-D Therapy on October 15, 2019

Man with low back pain If you are one of the millions of Americans whose employment requires long-term work at a desk in front of a computer screen, you have undoubtedly experienced upper back and neck tension. Fortunately, there are ways to help prevent the onset of this nuisance, including adherence to the five-point posture checklist outlined below:

1. Proper Sitting Posture in the Desk Chair

The first point to consider is the way you are sitting each day in your chair. Are you leaning to one side? Are you “perched” on the edge of your seat? If so, your posture could be contributing to your aching and sore muscles.

Proper sitting posture at your desk requires that you be seated all the way back in your chair, so your back is directly parallel and flush with the seatback. Both feet should be on the floor with your legs at a 90-degree angle and uncrossed.

2. Monitor Position

If you work on a computer each day, there is proper computer posture that you should be maintaining as well. For instance, your monitor should be eye level. In other words, you should not be facing downward or upward to see the screen. The adult human head weighs approximately 10-12 pounds, so unnaturally holding your head up or down for hours each day will place strain on your neck muscles and spine – resulting in inflammation and pain.

3. Try to Take a Stand

The seated position is not necessarily ideal for a pain-free neck or back, even with proper desk posture. If you are able during the workday, be sure to stand up and take a walk around the office on a regular (ideally hourly) basis. In some offices, a new style of stand up desk is an option for workers who are interested in improving their health and wellness, so check with your employer to see if this is available.

4. Computer Ergonomics

Ergonomic equipment is an invaluable resource for anyone suffering from upper back or neck pain caused by hours sitting at a computer. An ergonomic desk chair can enhance lumbar support, whereas ergonomic keyboards and mouse pads promote proper hand and wrist position.

5. Address Stress

Ongoing, chronic stress is one of the unhealthiest conditions for the body – and can cause full-body inflammation and discomfort. If you are in a stressful environment, learning ways to properly manage and address stressors is vital for your overall health.

Contact our Sandy Springs office today to discuss your health and wellness goals: 404-257-0404.

Posted In: Neck Pain Chiropractic Low Back Pain