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5-Point Posture Checklist When Working at Your Computer to Avoid Back & Neck Pain

Written By Innovate Health on April 26, 2022

man with poor posture at desk

Many people spend long hours every day working at a computer. As fatigue sets in during the day, it is easy to turn a blind eye to maintaining healthy posture. Hunching over your keyboard, leaning forward with your neck, and slumping in your chair may not be uncomfortable while you’re doing it, but in the long run, poor posture can lead to chronic back and neck pain. 

If you’re plagued by back and neck pain, Dr. Payne at Innovate Health is here to help you feel your best again. You can keep back and neck pain at bay while working at your computer with this 5-point posture checklist. 

1. Pay Attention to Your Sitting Style

When you sit at your desk, your feet should be flat on the floor, and your back should be pushed against the back of the chair. Keep your spine straight and resist the urge to lean to one side or the other. Sitting in this way will keep your spine in alignment, so you’re not putting pressure on any nerves or triggering discomfort. 

2. Review Your Screen Position

When you look at the center of your computer screen, your neck should be in a neutral position. Even a slight bend downward or angle upward of your neck can strain your neck and the muscles in your upper back. Adjust your computer position accordingly to maintain a neutral neck position. 

3. Make Your Workstation Ergonomically Sound

Ergonomic office equipment is designed to help you maintain healthy posture and reduce the strain of repetitive motion through the day. An ergonomic chair with lumbar support can be a gamechanger if you suffer from back and neck pain, as it helps you comfortably maintain healthy posture. Be sure to consider your desk height and layout, and invest in an ergonomic mouse, mouse pad, keyboard, and keyboard support. 

4. Commit to Break Time

One of the best things you can do for your back and neck health during the day is to take computer breaks. Get up and stretch at least once an hour. Ideally, take a walk around the office to loosen up your back and neck. 

5. Make an Appointment With Our Chiropractor

Don’t let back and neck pain become severe before seeking help. Make an appointment with Dr. Payne at Innovate Health at the first sign of an issue. In addition to providing chiropractic care to resolve your symptoms, Dr. Payne can also help you with techniques to avoid pain in the future. 

Don't let back pain keep you from doing the things you love. Make an appointment with Dr. Payne at Innovate Health in Grapevine for advanced chiropractic care. Schedule your visit today by calling (817) 329-3552.


Posted In: Chiropractic Low Back Pain Neck Pain Ergonomics