5 Tips to Improve Your
Computer Posture
Dr. Michael Bennese
The average weight of the human head
is around 10-12 lbs. Your head is connected to the rest of the body by
a flexible set of interconnected bones, called the spine, specifically, in this
case, the cervical spine, which we will call "the
neck". This vital link between your skull, and what is contained
inside, "your brain" and the rest of your body is via the spinal cord
that travels down the center of the neck bones – it is literally your lifeline.
Any challenges to the spinal cord are serious, and should be addressed
immediately.
The most common form of stress
affecting the head and neck, and therefore, the cervical spinal cord, is forward
head posture. What this means is, the head is displaced from the
center of gravity over time, so that it is forward of its ideal position.
This means the muscles, ligaments and joints are under excess stress and strain
because they must work extra hard to support the head and neck. In fact,
for every inch forward from the normal position your head is displaced, the
effective weight of your head increases dramatically. Think of
holding a half gallon of milk by the handle, close to you, versus out at arms
length…the effect of the load is dramatically different on your shoulder
muscles! The constant excessive stress on the bones, muscles, ligaments and
joints of your neck due to forward head posture will produce challenges to the
way your neck moves, as well as the way your spinal cord functions to
communicate with the rest of your body.
Due to the fact that many people in
the workplace use computers, forward head posture has become very common!
The abnormal stress this posture puts on your head, neck and spinal cord is
responsible for a number of common problems ranging from muscle tension
headaches (due to the extra work the muscles have to do to support the head and
neck), disc degeneration, disc bulging or even disc herniations or ruptures in
extreme cases. The fact is, in every case, forward head posture should be
corrected or improved to minimize any problems in the head and neck and avoid
any future complications.
To find out if you have Forward Head
Posture, find a partner and take this simple test: With your eyes closed, nod your head as high
as it goes, then as low as it goes, then return to where you feel your head is
centered. Have your partner observe you
from your side to see if your ear lines up with your shoulder. If your ear is out in front of your shoulder,
you have Forward Head Posture.
If your partner did not find Forward
Head Posture, take this Computer Posture Quiz to see if you are at risk of
developing Forward Head Posture.
How
many of the following do you have:
#1 Your neck is achy and you only have been
working for hour at the computer.
Fix It!: Line up your eyes with the middle of
your computer screen.
This will help
prevent you from tilting your head down.
You may need to place your monitor on several stacked phone books to
accomplish this (See, those phone books still serve a purpose!)
#2 Your neck does not necessarily hurt, but it is stiff
and it feels heavy after only 1 hour working at the computer.
Fix It!: Get an eye exam.
With decreasing vision, the tendency is to
jut your head forward closer to the computer screen to see.
Perhaps you need a new prescription for
eyeglasses or contacts.
Also, check your chair:
a lack of a proper lumbar support will set a
chain of events in order that result in you jutting you head forward while
computing.
#3 While at the computer, you begin to experience a burning sensation in the
right side of your neck and it is traveling into your right shoulder….maybe
even down your right arm.
Fix It!: Coupled with forward head
posture, this position unnecessarily stretches not only your
shoulder muscles, but the group of nerves
that travel down your arm from your shoulder.
Make sure your mouse is at a surface low enough so you are not using
your shoulder muscles to keep you arm elevated.
Those shoulder muscles are not designed to be contracted for extended
periods of time.
This is common for
users of laptops and tablets where the keyboard is so close to the
monitor.
#4 Both shoulders ache or burn after a short time
on the computer
Fix It!: Your keyboard may be too
high.
The keyboard should be low enough
so you do not have to elevate either shoulder to perform your keying.
What if you primarily use a laptop?
Laptops are notorious for developing forward
head posture and shoulder problems.
I
recommend placing the laptop on a stack of phone books as stated previously, as
well as using an external keyboard and mouse to keep your shoulders
appropriately relaxed.
#5 The middle and lower part of your back aches and
you become fidgety while working at the computer.
Fix It!: Did
you know that sitting puts 40 percent
more pressure on your spine than standing?
Let’s be honest: Maintaining proper posture is probably the last thing
you’re thinking about when under a major work deadline. And on a jam-packed
day, regular stretching breaks may not seem like a wise way to spend your time.
However, sitting at a 135-degree angle can reduce compression of the discs in
the spine, so lean back slightly every now and then. Do it when you take a
phone call or a co-worker stops by to chat. Make sure your office chair
supports the curve of your spine.
Bonus Question:
You are working on your Smartphone and your neck aches. Maybe it even
burns. You feel the need to stretch
it. Eventually, it starts aching even
when you are not on your Smartphone.
Fix It!: I have seen this scenario explode in the past
3 years so much that we have been referring to it as “Text Neck.” While working (or playing) on your
Smartphone, use your arms to elevate it to eye level instead of looking down at
it. If need be, from a seated position,
prop your elbows in your sides to hold up your arms. If you must look down at your phone, tuck
your chin prior to looking down. This
will relax the neck muscles instead of stretching them.
If you answered “Yes” to even one of the above
scenarios, you should identify and repair the cause. If you already have Forward Head Posture, it
is recommended you seek care from a Certified Biomechanics Specialist to
restore proper posture and rebuild spinal stability in addition to changing the
improper ergonomics which may have lead to the postural distortion.
Forward Head Posture has become a very common
posture condition in today’s computer-based workplace environment. However, you do have control in preventing
and reversing this eventually degenerative condition.
