With so many people working on computers, including from home, there has been an increase in neck and shoulder pain. When sitting or standing for hours, it is important to look after your spine with good posture.
What are the key elements to good posture?
- The position of the pelvis is the key. The pelvis is shaped like a bowl. Balance the pelvic bowl to allow the spine to stack up on top in alignment. The position of your pelvis determines the position of your head and neck.
Try this – tilt your pelvis so your pubic bone is reaching to your chair and feel the position of your head and neck. Then do the opposite, tilt it back so you are sitting on your tailbone…now try and get your head and neck aligned.
2. The chin is the next area to consider; try to keep the chin gently down and not poked forward. You may be poking it forward if your screen is not at the right height.
The other common mistake people make is using a chair with arms. If the arms do not fit under the desk, you may have to lean forward poking your chin. This position strains your neck and shoulders.
3. Forearms should be able to rest on the desk while you are typing, or the weight of the arms is borne by the neck and shoulders.
Sitting in a chair is not good for the spine. It is important to move, change position, and stretch regularly.
If you are concerned about your work setup, a personalised workplace assessment can be done by one of our physiotherapists here in North Sydney, Milsons Point. Take a photo and show us at your next appointment.
4-minute video of office stretches is here. I am in the process of updating this done years ago!!
