Practicing Proper Posture: Tips on Reducing the Aches and Pains

by Expert Contributor Dr. Heather Sefried, D.C., Owner of The Joint Chiropractic - Newtown Square

These days, as our kitchen counters double as classroom desks and spare bedrooms become makeshift offices, the importance of setting ourselves up for success is paramount. But let’s be real here: Kids are zooming from under the covers, and that comfy couch is a tempting reprieve from the dining room chair.

After only a few weeks of sitting in the wrong position, you can start feeling aches in your back and neck. The aches are warning you about potential long-term problems.

Good posture means that the key parts of your neck and spine are correctly aligned and supported by the right amount of muscle tension. Here are 4 ways you can maintain good posture to keep your back and neck feeling happy and healthy.

Check Your Chair

A quality chair is key. Get one that’s easily adjustable so you can change the height, back position and tilt. Reduce your risk of back pain by adjusting the chair so your lower back is properly supported. Your knees should be the same height or slightly lower than your hips, and your feet should be flat on the floor. Adjust your chair height so you can use your keyboard with your wrists and forearms straight and level with the floor.

Screen Placement Matters

Yes, where you place your screen has a lot to do with your posture! Your screen should be directly in front of you, about an arm's length away, with the top of the screen roughly at eye level. If the screen is too high or too low, you’re bending your neck. That’s not only uncomfortable, it can cause long-term damage. Invest in a monitor stand if needed or get creative and make one yourself.

Your Phone Is a Pain in Your Neck!

Did you know that the average smartphone user spends two to four hours a day staring at their device? Looking at your phone for extended periods puts a great deal of strain on your neck, shoulders and back. If you spend a lot of time talking, try exchanging your handset for a headset. If you’re texting too much, your neck and shoulders will pay the price. To avoid what is commonly referred to as “text neck,” hold your phone at eye level and sit up straight with your shoulders back.

Get Moving

Because we’re no longer walking down hallways to conference rooms or running to our next class, it’s important that we get up and move regularly. Change your position and location as often as is practicable. Frequent short breaks are better for your back than fewer long breaks because they give some muscles a chance to relax while others take the strain.

These small changes require little investment but have the potential to greatly improve not just your health but also your well-being and productivity.

Expert Contributor Dr. Heather Sefried, D.C., Owner of The Joint Chiropractic - Newtown Square

THE JOINT CHIROPRACTIC - Newtown Square

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