Can Perfect Sitting Posture Hurt You? Ergonomic Tips From A Chiropractor

Ergonomics is the study of people in their working environment. As a Chiropractor, I see patients from so many different fields of work. You might think that most of my patients work physically demanding jobs, however the truth is that anyone, even those who sit at a computer all day, can fall victim to work-related pains, strains, and injuries.

Prevention is key when it comes to work injuries. Not unlike Blue-collar workers getting repetitive strain injuries, working at your desk and maintaining the same posture, whether poised or slouched, can cause muscular strains, aches, and pains. Here are some common mistakes that I have seen causing pain in my patients, and some tips to prevent that pain from striking. 

1. Improper Chair Positioning

I always recommend that my desk-working patients invest in an ergonomic chair. It sounds expensive, but you don’t necessarily have to spend big bucks to find a good chair. Key features to keep an eye out for when looking to buy a new chair include:

a height adjustable feature, 

an armrest height adjustable feature,

a headrest,

and an adjustable backrest angle.

 When sitting at your desk, your chair should be pulled as close to the desk as possible, so that your elbow can rest on the armrest. This will decrease tension in the shoulders. The armrests should be at a height that supports your elbows comfortably at a height where your elbows naturally fall when your arms are to your side at a 90-degree angle or larger. The armrest should be adjustable so that it clears under the table so that it can slide under the table to allow your chair to be as close to the table as possible. This allows your upper back and neck to lean back into the backrest and headrest for support. The backrest angle should be adjustable so that you can change positions, to relieve tension in your back from sitting for long hours. 

2. Static Sitting

Even the most optimal position for a prolonged period of time can cause muscular strains and tension. I recommend my patients set an alarm on their phones every 1 hour, to check in with their bodies, to see if they’re holding stress anywhere, and to take note in order to relax those areas. Better than anything, I recommend getting up and walking around to give those postural muscles a break and give your joints some movement for lubrication. Go for a sip of water in the kitchen, by placing your water bottle in the next room so that it forces you to get up. Remember, movement is medicine!

3. Laptop and Monitor Height

The top of the monitor or laptop should be 10-15 degrees below eye level. I find that most people use their laptops too low, causing them to slouch forward. This can be solved by purchasing a laptop stand. I have also noticed over the years that most people have their monitor heights too high, causing them to look up and strain their neck muscles. If your monitor cannot adjust, elevate your chair, and add a footrest as an alternative. If you want ergonomics on a budget, use household items around the house such as Amazon boxes or books to elevate your laptop. Just make sure you also get a separate external keyboard when elevating the laptop, so that you’re not using your shoulders to hold up your arms to the laptop. With the right monitor height, you can sit back (or stand), relax, and work comfortably at your workstation. 

There are more things to consider such as lighting, seat pan angle, footrest height… However, by considering these three changes alone, it will make a notable difference. 

If you still have any lingering pains, questions, or concerns after making these changes, book an initial assessment or complimentary consultation with me.