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Computer Ergonomics: 5-Point Posture Check List to Avoid Chronic Pain

Written By ChiroConcepts of McKinney on October 25, 2019

Man with chronic neck pain from computer postureMany people experience muscle tension, headaches, and other painful symptoms at work.

What’s the cause? Oftentimes, it’s lack of proper sitting posture.

Computer ergonomics are extremely important to not only your health but also to your work performance. Thankfully, there’s something that can help: A five-point posture checklist.

Proper Computer Posture: The 5-Point Posture Checklist

Multiple times per day, check-in with yourself to ensure you’re exercising proper sitting posture and computer ergonomics with this checklist.

1. Are Your Shoulders Relaxed and Aligned?

Keep your shoulders relaxed.

Avoid slouching/slumping over your keyboard, as well. Instead, make sure your shoulders are in alignment with your hips.

2. Is Your Back Well-Supported?

Getting the right computer/desk chair is imperative to proper sitting posture. The right chair will support your weight, equally distributing it so you don’t end up with pain in your hips, lower back, or mid-back.

3. Are Your Arms Angled Properly? Are They Supported, Too?

Your arms should be at a 90-degree angle and either supported by armrests or your desk. Any other angle will eventually strain your forearms, elbows, and shoulders.

4. Are Your Feet Flat on the Ground?

Dangling feet – not okay. It puts pressure on the hips and lower back.

Conversely, if your legs are pushed up awkwardly because of high-heeled shoes, either kick them off or adjust your chair.

5. Are Your Legs Bent at a 90-Degree Angle?

Like your elbows, your knees should be bent at a 90-degree angle. Adjust your chair as needed, and if necessary, invest in an under-the-desk footstool.

Having Posture and Pain Issues? Your McKinney Chiropractor Can Help

Besides offering massage therapy and spinal adjustments, ChiroConcepts McKinney can help you in another way.

Part of your treatment plan will include therapeutic exercises and stretches that you can do at work. The exercises prescribed will help eliminate the tension and encourage proper computer posture.

Is the strain of improper posture getting to you? Contact us at 972-369-1471 to schedule an appointment and get some relief!

Posted In: Low Back Pain Treatment Chiropractic Neck Pain Treatment