3 Helpful Tips for Proper Computer Posture for Neck and Back Relief

One of the most common forms of back and neck pain comes from repetitive movements. And believe it or not, sitting is a repetitive motion. Even though we don’t tend to move much when we sit, muscles and joints along your spine are constantly working. The good news is that we can give these structures a break, by working in some regular movement routines. Read below for some tips for proper computer posture.

There are many reasons why we don’t move around much during the day. Part of the reason for this negligence has to do with the pressures of work. When you have a lot do, and deadlines are looming, the last thing you want to do is take a casual 15-minute stretch every couple of hours. And yet, taking this time for yourself and your body is exactly what you need to avoid repetitive stress injuries and chronic back pain from your work life.

The irony is that paying more attention to your posture at the computer will improve your productivity, not the other way around. Please keep in mind that there is no such thing as “perfect posture.” Our bodies love to move and love to move often. If we find ourselves sitting for longer periods, here are three easy tips you can do today to achieve a more proper computer posture:

1. Don’t Slump

People tend to slump because they have a poorly-designed chair, or because they are absent-minded about their posture. Maybe you slump forward because you are having a hard time reading the screen. Slumping quickly becomes the go-to position for many people as they enter into hour 6 or 7 of a long workday. So what can you do to catch yourself when slumping? Maybe set a timer for every 30 minutes and reset yourself when it goes off.

2. Don’t Sit Up Too Straight Either

One of the age-old recommendations for achieving “proper” posture is to always sit up straight. This recommendation is misplaced and sometimes misunderstood. Although it might look good to an outside observer to see someone working with a taut neck and shoulders up and back, it really is not a natural pose for the body. It requires a lot of tension in the hips and lower back, not to mention the neck. A proper pose is one in which tension in the back and neck is at its lowest. This usually means a more relaxed pose than the conventional posture we always hear about.

3. Let Your Neck Be Natural, Not Tense

Along with your lower back, your neck is at the core of a healthy posture. If it is rigid and projected up or out, you are bound to experience stiffness and pain. The goal should be to let your neck sit as naturally as possible, holding the weight of the head without any undue pressure.

No matter what position you sit in, changing positions frequently is helpful. Get up and move around throughout the day, and incorporate various stretches and exercises to help reduce some of the tension from the neck and low back.

Conclusion

These are tons of different ways to make sure you maintain a natural posture when working at the computer. You might want to invest in an ergonomic chair, a better computer stand, or a neck roller to use when you feel tense. These are all good options too. Consider the three tips mentioned above as a jumping off point for you on your pursuit of a natural, healthy computer posture and visit your chiropractor for more information.