Better Posture at Your Desk

McKinney Chiropractor;

Avoid Mid Back Pain

Video by Dr. Travis Downs

Ergonomics and  Tips to Avoid Mid Back Pain

Slouching on the computer is a big repetitive motion injury we see a lot in the office. This repetitive motion will start to cause what’s called a hyper-kyphosis which is where the spine starts to have too much curve forward and rounding the back and the shoulders.  When this happens its puts strain on the mid back and eventually this will start to cause pain and discomfort in the mid back and possibly the neck, shoulders, and low back.

Slouching on the computer can be a hard habit to break. there are a few things to always keep in mind to combat the repetitive motion injury.

  1. Get Adjusted
  2. Do your IWTL Exercises
  3. Practice Good Computer Ergonomics

The Research Shows:

“Consequently, it could reinforce musculoskeletal disorders not only of the T-spine but also of the lumbar and cervical spine and shoulder complex.”

“Variations in the thoracic flexion posture are associated with compensatory changes in the head posture and lumbar spine. “

“New methods or studies, such as controlled exercise, taping, and the use of monitoring equipment, will allow for the correction of habitual or functional thoracic flexion posture.”

 

Seated

Elbows should be at 90 degrees.

Knees are at 90 degrees.

Torso 90-100 degrees to thighs.

The monitor should be eye level and the distance from the eyes to the screen should be roughly the size of the screen. So, if you have a 17-inch monitor, your face should be 17 inches from the screen. The screen should be tilted 20 degrees backward for better viewing.

Optional-back support in your chair for lower-back support.

Feet flat on the floor or a footrest.

Items on the desk that you use the most should be in closest reach. Items that you use less often should be the furthest from you.

The mouse should be close to the keyboard.

Try kneeling on one knee with your other leg in front of you with foot flat and knee bent and 90 degrees. This is referred to as “half-kneeling” and can be a very helpful change of postural position which improves balance and core stability while maintaining proper upper body ergonomics at a seated desk. Use a cushion, rolled-up towel, or better yet an anti-fatigue mat to keep your kneeling knee comfortable on a hard floor.

Optional- For back support in a chair for the lower back. Increase the lumbar support on your chair to a comfortable level to maintain the natural curve of your low back. If you do not have lumbar support feature or there’s simply not enough, you can purchase this low-tech device or use a rolled-up towel.

 

Standing

Elbows should be close to the body and the keyboard should be around hip level, so the hands are at the height of the elbows, or slightly lower. That means that the tabletop should be roughly at or slightly below elbow height. This can be easier to accomplish with a desk that has a separate keyboard tray.

Wrists should be at 170 degrees to the forearm. The hands should not be less than 170 degrees (called “claw hands” which strains the wrists).

The monitor should be at eye-level and the distance from the eyes to the screen should be roughly the size of the screen. So, if you have a 17-inch monitor, your face should be 17 inches from the screen. The screen should be tilted 20 degrees backward.

Shoulders should be back, not rounded forward.

 

References

Comparison of Thoracic Reposition Error in Individuals with or Without

Habitual Slouched Posture

Su-Jung Kim

Director, KEMA healing center, Korea

Our Message

Our Chiropractors in McKinney, located near the corner of Eldorado Pkwy. and Ridge Rd., take a natural approach to getting rid of soreness caused by low back pain, neck pain, shoulder pain, etc. We know how important getting the right amount of nutrients and movement is to your health. Through Chiropractic adjustments and education, we teach our patients the best ways to relieve pain with Chiropractic and without medicine. So try these tips to Avoid Mid Back Pain!