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Sitting Positions that Better Posture and Decrease Back and Neck Pain 

  • Support your Back
  • Adjust your Chair
  • Keep your Computer Screen at Eye Level 
  • Position your Keyboard Correctly

Sitting Positions That Improve Posture and Decrease Back Pain

Posted by Cobb Chiropractic Clinic on Jun 10, 2019 4:59:31 PM

With the amount of small local businesses here in Greensboro and the Triad area in general, it's no surprise that many local North Carolinians  spend the majority of their day sitting and working in an office setting.

For most of us, we go from sitting all day at our job or at school to home where we just want to "relax" by sitting on the couch for the remainder of the day. 

Woman with Bad Posture

Unfortunately, prolonged sitting can cause a multitude of adverse health effects, such as back or neck pain that often occurs because of poor posture. 

Adopting proper sitting positions is crucial for maintaining good posture and a healthy spine. Many people will be able to improve their posture by simply changing their sitting positions. 

If you're someone who finds themselves sitting for prolonged periods of time every day, we have some tips to help improve your posture just by changing the way you sit.

What is Good Posture?  

First, let's talk about what good posture is.

Good posture means that a person's body is aligned properly and is supported by the right amount of muscle tension. 

When you have good posture, it can help:

  • improve spinal health
  • reduce strain on the body
  • maintain balance during movement or exercise
  • reduce the risk of muscle strain 
Finding the correct posture when sitting will require some conscious thought at first to make sure you're doing everything you need to, but it will turn into a habit after some practice. 
 

What you Need to Know to Maintain Good Posture while Sitting 

Support your Back 
If you work in one of Greensboro's many offices, and your desk chair does not have a lumbar support, you can use a small, rolled up towel, or pillow instead. Placing the towel or pillow between your lower back and the chair will help maintain good posture throughout the workday. 
If you feel more comfortable buying a lumbar support pillow, you can do just that and not have to worry about making your own device or buying a new work chair.
 
Adjust the Chair 
Depending on how your chair is positioned, you may need to move the chair up or down until your legs are parallel with the ground and your knees are even with your hips. It's important to note that your arms should be parallel to the ground as well. 
You should always have your feet resting on the floor, if for some reason this is not possible, you can use a stool as a footrest so that your feet are elevated into the proper position. 

To avoid unwanted stress in the neck, arms, and shoulders, be sure to place your elbows by your side and extend your arms into an L-shape bend. 

It's important to take the time and make sure that you're in this position every time you sit down at your desk. 

Keep your Screen at Eye Level

Once you have found the correct seated position, move the screen of your computer directly in front of you. The monitor should be an arm's length away. 

The very top of your computer screen should be no more than 2 inches above eye level. If the monitor is too high or too low, it can cause strain to the neck and eyes. 

Position your Keyboard 

You want your keyboard to be positioned directly in front of your computer with about 4-6 inches between the edge of the desk and your keyboard. This ensures that your wrists have room to rest while you type. 

If you have to strain your wrists to type, this can cause muscle fatigue and pain and later on might lead to carpal tunnel issues. You can learn more about carpal tunnel issues and how we treat the injury here.

Making sure that your keyboard is positioned properly will avoid unwanted stress on the wrists. 

A lot of what we have discussed so far is tailored more towards those of us who work at a desk every day.

However, we understand that there are many other reasons for someone to be sitting down for long periods of time. So here are some tips for good posture that can be applied to anyone who is sitting: 

  • keep your feet flat on the ground 
  • avoid crossing knees and ankles 
  • place ankles in front of knees 
  • position your knees at the same height as your hips 
  • try and maintain a small gap between the back of the knees and the chair 
  • relax your shoulders 
  • sit up straight and look forward without straining your neck 
  • hold your elbows at the side creating an L-shape in our arms 
  • avoid sitting for prolonged periods of time without a break
Wrapping Things Up 

Unfortunately, the modern workplace does not offer much movement and sitting all day can be very bad for your health. However, we are not suggesting you quit your job, we are suggesting you take the initiative to make sure you're doing everything you can to ensure proper posture at work. 

Sitting properly can go a long way to reduce strain on the neck and back, and over the course of your career, this can really help you to avoid injuries and unnecessary soreness. 

What to do if you are Suffering from Neck and Back Pain because of Poor Posture 

Cobb Chiropractic

If you are experiencing pain in your neck and back and think it may be because of poor posture, you may want to consider seeing a local, Greensboro-based Chiropractor until the pain is gone. 

Chiropractic care is one of the best forms of treatment when it comes to relieving pain in the neck and back. 

The Doctors at Cobb Chiropractic specialize in treating those who are suffering from neck or back pain, and have been serving the Guilford County area for years. 

Our chiropractors will also make sure that you are sitting properly throughout your long day to ensure that your pain does not become worse. 

It's important to seek help as quickly as possible, and not to put off treatment. Waiting too long to see a chiropractor could result in long-term chronic pain. 

At Cobb Chiropractic we offer a free consultation to see how we can best assist with your recovery.

Click on this link now to schedule an appointment today. 

 

Article Originally Published Here

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