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5 Tips to Eliminate Back and Neck Pain at Work

Does your work require spending long hours hunched over your keyboard every day? Well, you are not alone. According to the results of a new study conducted by Microsoft, workers in the US spend an average of seven hours each day on their computers, while 85 percent of workers say they experience discomfort due to their computer use. The common complaints reported include pain in the neck, shoulder, upper back, hand, and wrist. But you can prevent these painful problems by using correct posture while working at your computer.

If your computer has been a source of pain for you, it’s important that you see a chiropractic as soon as possible. Chiropractic care has been shown to help correct postural defects associated with prolonged computer use. Here are five ways to achieve proper computer posture at work every day:

Don’t Perch: Sit with Your Hips All the Way Back in Your Chair

To achieve correct posture, it’s vital that your lower back has a slight inward curve above your butt whether you are standing or sitting. Also, your office chair should have firm lumbar support to prevent slumping. Keeping the lower back aligned with your pelvis ensures that the rest of your spine are in the correct computer posture. Place your feet directly on the floor or on a footrest. While seated, never cross your legs or hunch sideways.

Keep Your Workstation Close to You

Position your workstation, including your keyboard, monitor, mouse, telephone, and documents within easy reach. Position your keyboard at the edge of your desk so that your upper arms and body are aligned while typing. You shouldn’t be stretching to reach your keyboard as this can hurt your neck and shoulder muscles, causing aches and pains. Maintain a minimum of 30 inches between the screen and your eyeballs. Many people make the mistake of positioning the monitor too far away and then bend forward to see the screen clearly.

Keep Your Monitor at Eye Level

Keeping your monitor low will hurt your neck as it forces you to bend downwards throughout the day. Bending your head makes the neck muscles work about five times harder to support the weight of your head. The ideal monitor height should allow you to read the top half of the screen without bending your neck downwards.

Use Your Armchair as a Resting Place for Your Forearms

The armrests on your office chair are not for decoration; they are meant to support the weight of your forearms. Resting your forearms on the armrests will save you from holding up your arms with your neck, shoulder, and upper back muscles. If your chair doesn’t have adjustable armrests or lacks one, buy a new chair or get attachable armrests.

Use an Ergonomic Keyboard and Mouse

An ergonomic keyboard and mouse are essentials for any computer user because you can’t truly achieve proper computer posture without them. The keyboard comes with inbuilt wrist rests and the mouse feature curves that mimic the natural curves on your forearm. It’s not advisable to rest your wrists or forearms on the hard surface of the keyboard or desk as it impedes blood circulation and can also damage the nerves running through the forearms and wrists by compression.

So, if you work at a computer or know someone who does, you need to schedule your chiropractic assessment to see if your computer posture is having detrimental effects on your health.  The experienced and friendly chiropractors at Somerset Hills Chiropractic are happy to share more information about the health benefits of chiropractic adjustments and answer any questions you may have. To schedule an appointment, please call (908) 221-0808.

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