Sitting at a desk all day long can really exacerbate preexisting poor posture habits. Bad posture can cause neck and back pain, as well as damage the spinal structure. Luckily, posture is relatively easy to fix.
Keep your body aligned.
Sit up straight, aligning your ears, shoulders and hips in a vertical line. When you’re standing, be sure to distribute your weight evenly to the front, back, and sides of your feet. If sitting in the same position becomes uncomfortable, sit on the edge of your seat, maintaining that vertical line. Try to avoid crossing your legs, hunching over, or tilting forward. Adjust your chair so that your feet rest flat on the floor, and your thighs are parallel to the ground.
You can also switch the position of your computer screen so that it meets your natural eye position. This will prevent you from leaning forward or tilting your neck while you work. Make sure that your monitor is an arm’s length away from you.
Keep things near and dear.
Place frequently used objects close to your body in order to minimize reaching. If you’re frequently on the phone while still using your computer, consider using speakerphone or a headset.
Take a walk.
As the day wears on, it’s easy to slouch back into old habits. Every half hour, take two minutes to walk, stretch, or stand.
Get help.
Using a chair with back support can make a big difference on your posture. Some people benefit from alternative seating. A balance ball has proven to be really beneficial to those that have bad posture. Using a balance ball naturally shifts the shoulders back. Footrests and lumbar supports offer assistance in this area as well. Make sure that you are using corrective eyewear if necessary.
If you’re already experiencing chronic pain due to poor posture, call us to make an appointment! We will work with you to develop a pain management program specific to your needs.
