Skip to main content

5-Point Posture Check List When Working at Your Computer to Avoid Back and Neck Pain

Written By ChiroSports USA on September 1, 2020

bad postureWorking from home has its benefits. However, it can also be a pain in the back – literally. Poorly set up home offices create bad posture – a common reason for neck and back pain.

Your 5-Point Posture Checklist to Prevent Neck and Back Pain: 

The spine consists of bony vertebrae stacked on top of one another. When the spine is properly aligned with good posture, the natural S-shaped curve of the back is maintained. Slouching results in misalignment, creating tension in the back muscles and stressing the soft tissues surrounding the spine.

Here's how to avoid bad posture at work:

1. Adjust Your Chair

Don't work at the kitchen table or on the couch. Invest in an office chair with lumbar support. If you can't afford one, place a small pillow in the curve of your lower back to mimic the effect.

2. Rest Your Arms

Another reason to get an office chair is that you can place your forearms on the armrests. Otherwise, the muscles in the upper back, neck, and shoulders have to hold the arms up.

3. Correct Your Legs

Place your feet flat on the ground because crossing your legs will twist your spine. Your chair height should be set, so your thighs are parallel to the floor.

4. Move Your Monitor

Raise your monitor so that it's the same height as your face. If it's too low, you have to look down, which strains neck muscles. The monitor should be an arm's length away from you.

5. Shake It Out

As people get lost in their work, they unconsciously hunch their shoulders up. Get up every 30 minutes and move around. Shake out your arms to loosen up your shoulders as you do.

Posture and Back Pain Treatments in the Bay Area

If you're struggling with back pain, Dr. Abdollah Nejad, D.C. of ChiroSports USA can help. A licensed chiropractor serving the San Francisco Bay Area, he and his team provide spinal and postural screenings. With this information, they will create a tailor-made chiropractic and physiotherapy care plan.

Back pain will worsen if not addressed. Take action now. Schedule an appointment online or by calling either our Union City office at (510) 475-1858 or our Pleasanton office at (925) 462-2225.

Posted In: Chiropractic Posture Back Pain Treatment