In the last 50 years since the advent of the computer, the human body has endured a significant change in the way it functions. Almost all jobs that are not labor intensive require some sort of data entry in the workplace. Unfortunately, this places the head, neck, and upper back in positions that were not intended. Additionally, in the last 20 years cell phone use has increased astronomically, and it seems that if people are not on their computers, they are hunched over their phones.
When patients come in, besides a comprehensive examination, I discuss with them their habits on the aforementioned devices. This inevitably leads to posture recommendations that go hand in hand with treatment at our office to help patients reach treatment goals.
Here is a listing of the most common tips I give patients concerning ergonomics.
Have your computer monitor at eye level, feet on the floor.
Make sure that the area between your shoulder blades keeps in touch with the back of the seat at all times. Avoid leaning, or creeping forward to reach the mouse, or otherwise.
If possible, use a headset for phone calls.
Get up every 30 minutes to reset posture and reduce pressure on the lower back.
Avoid sitting on your feet, or leaned over to one side or another.
Practice activating your postural muscles for support by intermittently pulling your belly button to your spine while simultaneously pulling your shoulders together for 3-5 seconds multiple times per hour through the day. Its hard to slouch when your belly button is tucked in.
When breathing, make sure your shoulders don’t rise when you breathe in-if so you are using the wrong muscles to breathe. Proper breathing in causes your belly button to protrude out, not your shoulders to go up in your ears.
While using your cellphone or tablet, place it on a pillow to raise it up, versus you putting your head down. This is especially important for teenagers, as poor posture starts early using devices that cause chronic spine tension when the head is down all the time.
These tips will improve posture and reduce stress on the neck/upper back and should lead to less chronic pain.