Maintaining proper posture while sitting at your desk is essential for both your mental and physical well-being, especially for those who spend long hours working. Proper ergonomics, which describes how your actual desk, chair and computer should be set up is important to preventing chronic back, neck an shoulder pain that develops with poor posture. Correct alignment reduces unnecessary tension which will decrease immediate discomfort such as back or neck stiffness. There are several long term benefits as well, which include:

1. Prevention of Postural Deformities– Long term poor posture can lead to conditions such a kyphosis, or rounded shoulders with a forward head posture
2. Reduced Risk of Chronic Conditions– Prolonged poor postures increase the risk of conditions like carpal tunnel syndrome, herniated discs and osteoarthritis
3. Sustained Energy Levels– Maintaining correct postures help to reduce energy expenditure caused by muscle fatigue and tension. Good postures allow you to stay active and alert for longer periods of time.

How can you evaluate whether or not your desk set up is inadequate? You may experience some or all of the following symptoms:

Physical discomfort, which includes neck stiffness/pain, lower or upper back pain, shoulder tension, headaches or wrist/hank pain from poor keyboard or mouse position.

Circulatory Issues, which may feel like numbness or tingling in the leg, feet or hands and swelling in the legs

Fatigue, often a feeling of being drained or tired

Visual Strain, eye strain or blurred vision from poor monitor placement or low lighting or headaches caused by improper screen height or glare

Tips to Improve Posture and Desk Setup

• Adjust your chair to ensure your feet are flat on the floor and your knees are at a 90* angle
• Position your monitor at eye level, about an arm’s length away
• Use a supportive chair or at a lumbar supportive pillow
• Keep your wrists neutral and elbows close to your body while typing
• Take frequent breaks to move around, stretch and stand

Need an easy routine you can follow? Check out this video:

At Smith Physical Therapy+ we specialize in restoring mobility and helping you move better. Whether you’re dealing with back pain, joint stiffness, sports injuries or post- surgical recovery, our expert therapists create a personalized treatment plan to get you feeling your best. Don’t let pain control your life- take the first step toward relief today and schedule a visit with us at Smith Physical Therapy+.