Sitting at my desk at the end of a long workday, I caught sight of myself in a mirror — and I did not like what I saw. My rounded back and hunched shoulders made me look downright decrepit. I’ve always struggled with my posture, but that evening I realized that the problem was getting worse.
I’m hardly alone. The fact that so many of us spend time sitting in front of computers, whether for work or leisure, has led to an increase in the number of posture-related concerns, according to physical therapist and posture expert Gregory Thielman, PT, EdD, of the University of the Sciences in Philadelphia. “We slump or hunch our shoulders as we work, and we sit in unnatural positions. The design and placement of our desks, chairs and computers may not be doing us any favors, either, encouraging us to position our bodies incorrectly,” he told me.
The potential consequences cannot just be shrugged off — because they can affect our comfort, health, safety and quality of life as we get older. Dr. Thielman explained that poor posture can contribute to chronic neck, back and shoulder pain… headaches… muscle stiffness, tension and fatigue… joint degeneration… and kyphosis, an excessively rounded or humped upper back.
Self-defense: If you sit at a computer for hours, at home or at work, here’s what to do to protect your posture…
Dr. Thielman has conducted numerous workstation evaluations for fellow university employees and found that many posture-related problems can be minimized or prevented with some simple adjustments. He said, “The goal of these adjustments is to keep the body in a comfortable and neutral position, leaning neither too far forward nor too far backward.”
Take a look at your office and home workstations with the following recommendations in mind. If any of your furniture or equipment doesn’t pass muster, adjust or replace it. Check your…
Desk chair seat and arms. At the proper seat height, your thighs are parallel to the ground… your knees are bent at a 90° angle so that they are directly above your ankles… and both your feet are flat on the floor (as they ideally should be to minimize the stress on your joints). The chair seat should be long enough to support three-quarters of the thigh (yet still allow feet to be flat on the floor) when your hips are all the way back in the chair. The chair should have armrests that allow the elbows to be supported when bent at 90°.
Chair back. This should come at least three-quarters of the way up your back. Exception: If you have chronic neck pain, the chair back needs to be high enough and the headrest aligned in a way that allows you to sit with your neck straight and the back of your head resting against the headrest.
Computer monitor height. The top of the monitor should be at your eye level so you don’t have to sit with your neck bent too far forward or backward to see the screen, Dr. Thielman said. If your monitor is too low, put a book underneath it to raise it. If it is too high and has no mechanism for adjusting it, you may need to get an adjustable monitor or a lower desk.
Keyboard position. As you type, your upper arms should hang straight by your sides from shoulder to elbow… elbows should be bent at about a 90° angle and supported by the armrests of the chair… and your forearms should be roughly parallel to the floor. If your desk is too high for this, you can affix a keyboard tray to the underside of the desktop.
Laptop users: As Dr. Thielman pointed out, people tend to use laptop computers when they are in a relaxed position, paying no mind to body mechanics — so at least use a lap desk to hold the computer at an appropriate height, and try to remain conscious of the recommendations above.
When you spend hours sitting at a computer, it is important to periodically stop what you’re doing and change your position, Dr. Thielman said — gently roll your shoulders, turn your head from side to side, stretch your arms overhead, stand up and walk around for a minute. Also, every hour or so, do these easy exercises…
Chin tuck. This helps counteract the tendency to sit with your head jutting forward. Sit up straight in your chair. Put your index finger on your chin, and gently push straight back, so that your entire head moves back and realigns with your spine. Continue pressing your chin back for three seconds… relax… do 10 times.
Pelvic tilt. This strengthens the abdominal muscles that help support the spine. Sit up straight in your chair and place a tissue at the small of your back… then use your abs to tilt the bottom of your pelvis forward, so that your lower back presses the tissue firmly against the back of the chair. Hold for three seconds… relax… do 10 times.
Back stretch. This helps combat a tendency to slump forward. Stand tall with feet shoulder-width apart and place your hands on your lower back. Gently arch your back so that your hips come forward a bit, keeping your head aligned with your spine and taking care not to push too far so you don’t strain your neck or back. Hold for 10 seconds… relax… do 10 times.
