January 12, 2019
Where are you right now as you read this blog? Chances are you’re seated in a chair at a desk with a computer monitor or a laptop in front of you. Not exactly the best scenario for your posture or for avoiding back pain. But the fact of the matter is that most people do sit for the day at work. Sure, getting up to walk around every now and then helps, but you really need to know how to sit properly at your desk. Read on for six important tips you can use to prevent neck and back pain.
Your computer monitor should be positioned so that the top edge is eye level. Then, tilt the screen up just a little so you only have to move your eyes—and not your head and neck—in order to see the entire screen. This will help to keep your head and torso aligned, so neck and shoulders muscles don’t become fatigued.
Distance From the Monitor
Sit at least 18 inches away from the computer screen. This will also help keep you head and torso in a straight line.
Correctly positioning your keyboard will cut down on muscle fatigue in your arms. Raise or lower the keyboard so that your elbows are at your sides and your forearms are parallel to the floor. You should be able to reach the keyboard without moving your elbows.
When you sit down in your chair, tilt forward slightly. This small movement keeps pressure off of your tailbone and allows you to relax your shoulder and neck muscles.
You can still use your chair’s backrest even as your pelvis is tipped slightly forward. Most backrests today are adjustable. Just be sure you’re not slouching against the back of the chair.
Feet on the Floor
Feet shouldn’t just be on the floor, but they should both be flat on the floor. Don’t cross your legs, and don’t sit with one leg tucked underneath you. If your feet don’t reach the floor, then use a footrest, which is as close as the nearest box.
Meet the Doctor
Dr. Wills is a chiropractor in Naples, FL. To help patients suffering from back pain, he offers chiropractic treatments, therapeutic exercise, weight loss and management, soft tissue therapy and strengthening and rehabilitation. To get in contact with Dr. Wills, click here.
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