How to Remedy Bad Computer Posture

Bad computer posture and monotonous back-loading can be the cause for neck and back strain or worse. With simple measures, one can effectively prevent painful discomfort when sitting in front of a computer?

How to Remedy Bad Computer Posture

Do you have bad computer posture? Many people do and don’t even know it. If you’re experiencing frequent back pain, neck pain, or eye strain, you may be in quick need of some computer posture work. This is particularly true if you sit in front of a computer for more than a few hours a day. How can you correct bad computer posture?

Computer Posture Work: Does Your Monitor Need Adjusting?

The first step is to be aware there’s a problem. Are you sitting hunched over in your chair or slouching while looking at your monitor? This increases the risk of muscle strain and leads to the development of a sore neck, back, and shoulders. If you’re craning your neck while sitting at your computer, it may be that the monitor is too high. Ideally, the top of the monitor should be at eye level to keep your body in good alignment. Most people have their monitor too low. Try elevating it by placing a stack of books underneath until you’re no longer looking down. Likewise, you shouldn’t have to strain to look up at your monitor either. Imagine the stress this puts on your neck and shoulders if you spend eight hours a day in front of a computer screen.

Computer Posture Work: Get the Right Chair

Don’t skimp on the chair you use to sit in when in front of the computer. Choose the wrong chair and you’ll make bad computer posture worse. If possible, buy an ergonomic chair. They may cost a little more, but if you’ll be sitting in it a lot, it can reduce the risk of back strain. Select a chair that has a backrest that can be adjusted in both height and the angle at which it rests against your back. Your lumbar spine naturally curves inward and it’s important to adapt the chair to this curvature.

To Correct Bad Computer Posture: Learn How to Sit

When sitting in the chair, make it a practice to keep your back in contact with the back of the chair and the backrest. The seat height and arm rests should be adjustable so that the arms can relax on the rests comfortably when you’re not typing. Of course, you want the seat to have enough padding to make it comfortable on your buttocks for long periods of time. It’s also important that the chair swivel so you can easily orient your body to the screen.

When sitting in your computer chair, keep both feet planted on the floor without crossing your legs. When legs are crossed, you reduce circulation to the lower extremities and make varicose veins worse by reducing the return of blood to the heart.

Computer Posture Work: The Bottom Line?

It takes awareness and practice to correct bad computer posture. Make a conscious effort every day to keep your buttocks and back against the back of the chair with your feet firmly planted on the floor until it becomes second nature. Take a break every hour and get up and walk around to get the circulation going and stretch the muscles. If you’re experiencing discomfort sitting at your computer station, you need to make some adjustments – or you could be at risk for longer term health problems.


By Dr. Kristie

More reading:
Working in a Sitting Position
Good Working Positions
Effects of asymmetric sitting on spinal balance