Sitting on the Job: How to Keep Proper Posture While You’re Working at a Desk

Whether you’re an accountant, a student, a receptionist, or an engineer, much of the work you do involves at least a laptop. With so many tasks needing to be done on a computer these days, you may find yourself spending significant time sitting at a desk, especially since the beginning of the COVID-19 pandemic.

Unfortunately, sitting on the job comes with a myriad of problems for your lower and upper back and your neck because of bad sitting posture. In fact, you can experience back pain on a regular basis because of how you sit at your desk. In this post, you’ll learn how to lower your risk of developing these issues and lessen the impact that your desk job has on your overall well-being.

Stand Up

Does your company have sit-stand desks available? Are you able to work in the standing position? Standing can help you stay a little more active during the day and helps break up the monotony of sitting at a desk for hour after hour.

Even if you have the best sitting posture, it can be difficult to maintain it all day long. About every hour, stand up, walk around, or stretch to give your muscles a break for a few minutes.

Tilt Your Pelvis Forward

Sitting with improper posture puts unnecessary pressure on your tailbone and spine. Instead of sitting with your pelvis tilted backward, tilt it forward—almost as if you’re sitting on your hamstrings rather than your butt. You can still use the back rest on your chair, but make sure your pelvis is still tilted forward.

Keep Your Screen at Eye Level

If possible, the top of your monitor should align in height with your eyes. This position allows you to see your entire screen by simply moving your eyes, not craning your neck. Make sure your screen is close enough, about 18 inches away, that you can see without squinting or leaning forward too much.

Keep Your Shoulders Back

It’s far to easy to slip into bad habits, but having your arms in the right position can help you on multiple levels. Your elbows should remain at your side. Try to avoid leaning or resting on them as you work. Your forearms should be parallel to the floor, and your wrists slightly elevated over the keyboard as you type or use a mouse. Failing to do so can result in carpal tunnel and hunched shoulders.

Ultimately, you may still have to sit all day at a desk for work, but you don’t have to suffer from chronic neck and back pain. If you continue to struggle maintaining proper posture, you can talk with a chiropractor for advice. Doing these simple things can make a big difference and help you have better work days ahead.

About the Author

For more than 20 years, Dr. Chad Wills has been treating patients in the Naples community. Since graduating from the Life Chiropractic University, he has continued his education through advanced training coursework. In fact, he is only one of two chiropractors certified in Chiropractic Biophysics in Collier and Lee county. If you suffer from pain caused by bad sitting posture or you have questions regarding healthy posture, you can contact him at Wills Chiropractic.