How to Sit Properly at Your Desk for Better Posture & Health

Do you often find yourself hunching at your desk or couch slouching while on your laptop? If yes, you’re definitely not alone. Sitting at your workstation all day can take a toll on your body, leading to neck pain, headaches, wrist strain, and lower back discomfort. But with a few simple adjustments, you can support your spine, reduce tension, and improve your overall well-being.

Sitting is the new smoking. It creates a lot of tension in your low back; you want to maintain its natural curve,” shares Dr. Zachary Reidinger.

Optimize Neck, Shoulders, Wrists

Your screen should be at eye level so you’re not looking down at a laptop or up toward a high monitor. Looking downward for long periods strains your neck and can contribute to headaches while looking up places puts excess pressure at the base of your skull. If necessary, use a laptop stand or external monitor to achieve the right height.
Check that your desk height allows your shoulders to stay relaxed rather than elevated or too low. If your desk is too high, it can force your shoulders up, creating tension in your traps. If too low, it may overstretch your shoulder muscles. Adjust your chair height or armrests for a comfortable, neutral position.
Typing with your wrists extended upward can compress the median nerve, potentially leading to carpal tunnel syndrome. Keep your wrists neutral by using a wrist rest or positioning your keyboard so your hands stay level. Avoid excessive extension to prevent numbness, tingling, and weakness in your hands.
person sitting at desk and working

Support Your Lower Back

Slouching or leaning back in your chair flattens the natural curve in your lower back, leading to tension and discomfort. How to sit correctly? Keep your hips touching the back of the chair and use a lumbar support cushion if needed to maintain proper spinal alignment. Sitting upright with your lower back supported helps prevent long-term pain and stiffness.

Dr. Zach’s Quick Posture Checklist

  • Maintain monitor at eye level to avoid neck strain
  • Keep wrists neutral to prevent carpal tunnel
  • Relax shoulders to reduce tension
  • Support the lower back with a cushion or lumbar roll

Prioritize Your Posture Today

Making small adjustments to your workspace can lead to some pretty big improvements in how you feel throughout the day. If you’re experiencing ongoing discomfort, book an appointment at True North Chiropractic and Wellness today for Dr. Zach’s expert guidance on improving your posture and reducing pain.

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