Computer Posture.

How is your "computer posture"? So many of my back and neck pain clients develop their pains adopting a peculiar position at their workstations.

This is an area of back and neck pain close to my heart. Even as I write this article - I too have had to work on my posture and keep back pain at bay!

Computer posture is so important in sitting-related back pain treatment and prevention. I estimate that 90% of sitting-related back and neck pain that I see in my physiotherapy practice is related to working on computers. This is quickly apparent through an initial posture analysis.

When you think about it, the very nature of working on a computer at a desk ENCOURAGES bad posture. When you are working on a computer the natural tendency is to slump your lower back, round your shoulders and poke your chin out. Are you doing this right now? It's only natural as this posture brings you closer to your subject - your computer. But believe me, it potentially creates major problems for neck and lower back pain.

Here is a checklist for correct computer posture:

Your computer screen should be level with your eyes when sitting correctly.

Your feet and knees should be hip distance apart, and facing forwards.

Your tail bone should be lifted.

Your shoulder blades should be held downwards slightly.

Your head should be directly over your shoulders. Imagine a helium balloon arising from the top of your head lifting you upwards.

In summary, your sitting posture should be what I call an "active posture".

It is common that, even with effort, you may lose your correct sitting posture due to the degree of concentration required to do your work. Although you may lose the correct posture intermittently, the important thing is that you do not lose it for too long. If you carry out posture correction frequently then you will unload the straining tissues and prevent injury.

I am not asking you to be perfect. I am asking you to be aware of what perfect is so that you can work towards it. Every minute that you sit correctly will help in the long term management or prevention of lower back and neck pain injuries related to sitting at a computer.

Its a bit like eating one bar of chocolate as opposed to three!! The result is visible over time!!!!

Also - you can see examples of the lumbar support office chair here.

Or - have a look at the cheaper option - The Lumbar Support Roll here.

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