Many people suffer from low back pain and poor posture. Following are some tips to combat pain in the neck, back and shoulders caused by working at a computer all day.
Proper desk set up
Position your monitor level with your eyes: looking up or down, it can put a strain on your neck. An expert said that bifocal wearers might need to lower the monitor 1 to 2 inches. Move the monitor closer or farther away: you should be able to easily read the screen without squinting or leaning forward. You may change the font size if you have to! Link to a larger monitor: If you're using a laptop, this can also help eliminate strain. Position your keyboard and mouse so that your forearms are parallel to the floor: make sure your wrists are not pointing up or down.
Keep your mouse close: Setting up your desk so that the things you use most frequently, like a mouse, stapler or telephone, are close to your body will minimize reaching. Use a headset with your phone: this can help prevent shoulders from raising to hold the phone and type at the same time.
Proper chair set up
The Seat: Your back should be able to comfortably rest against the back of your chair. Look for a seat that is curved where your rear end would be, because you need to support the entire spine. Look for a curve where the lumbar spine region (or small of your back) would rest. This gives additional support.
The Upper Back: The top of your chair should also be curved. If you sit back in your chair, the curve will make sure you don't hyper-extend your back. Leaning back slightly is a better position than leaning forward. Your Feet: Your feet should be flat on the floor. If you need to, get a stool or foot rest to put your feet on. They should not dangle above the floor.
Your Knees: Maintain a distance of a few inches between the back of your knees and the chair.
The Armrests: If your chair has armrests, they should allow your shoulders to stay relaxed. If they are too high, they may cause your shoulders to shrug upwards. Additional Support: If you are sitting in a straight-backed chair, get a lumbar pillow and seat cushion to help you sit in the proper position.
Proper standing desk posture
Keep your chin level with the ground, shoulders back and stomach in. Let your arms fall naturally at your side. Place your feet shoulder-width apart. Keep your lower back in line. Keep your weight on the balls of your feet but don't lean forward onto your tiptoes. When you rest on the heels of your feet, the natural tendency will be to slouch, so try to avoid that instinct.
