Post # 1
I’ve only been at this job for 2 weeks but my back is really achy after each day. I get up and walk around a few times. We work at computer screens in really uncomfortable chairs, any tips on improving my posture?
Post # 3
Make sure that you have a proper chair (chairs are rated differently – some are only made for 1-2 hurs, some are made for sitting more than 6+ hours). If your chair isn’t good for you, ask your boss to buy you a new one.
Also, make sure your computer monitors are at the proper height so you aren’t cranking your neck down all day.
I find that Pilates helps me relieve a lot of the strain that my desk job puts on my back. Maybe give that a shot?
Post # 4
Look into getting a chair that isn’t uncomfortable and pay for it yourself- it sucks to spend money on something that “should” be provided for you, but if it makes a big difference in your health/comfort its worth it. Other then that- look at a yoga or pilates workout whether its a class or video- both are great for strengthening your core/back.
Post # 5
My physical therapist gave me this advice that really helps. I order to make sure you are sitting properly in the chair, make sure your pelvic triangle is on the seat (both hip bones and the back of your public bone). Most people lean back too much so lean forward slightly, you feel like you are falling over but you aren’t. Make sure your feet are flat on the ground and your hips are higher than your knees. Also, make sure your computer is at eye height and your desk is at a level where your arms just go straight out to your keyboard, not up or down. You might need a footstool in order to get in the right position, most desks seem to be too high for women.
Post # 6
Thanks ladies! The monitors are at a really awful height and they’re super tiny which makes my nearsighted self have to lean in even more!
Where would I find info on chairs?
Thanks for the tips on Yoga/Pilates! I have DVD’s of both of those, I didn’t even think about that!
Post # 7
I had a monitor at a bad height at my old job, so I stacked up some books underneath it to raise it. I also bought myself a wrist rest gel pad, which really helped the wrist pain I was getting (you might get that in a few months/years).
I know you said you sit most of the day, but I also noticed that when I wrote really flat shoes (my “office slippers”), my back hurt more. Maybe get some shoes with good arch support?
That’s good that you get up and walk around once in a while. My dad told me I should get up and walk around for 5 minutes of every hour. When my back would hurt a lot, I would continuously set a timer for 55 minutes and go for a little walk every time it went off.
Post # 8
I read that biking also helps strengthen core muscles, we ride about 15-20 miles/week so that should be helping a little bit too 🙂
@likelimeade: I thought about doing that with my monitor, I’m still “training” so my office isn’t really mine yet. I wear flats every day so that habit may need to change too. Thanks so much for your tips!
Post # 9
I have been working with a chiropractor to help with this issue and this is what he has told me.
Make sure that you are using correct posture (standing and sitting). The hips, shoulders, and ears should all be in a straight line. The head weighs ~ 8 lbs so if your leaning your upper body forward, your neck and back muscles have to work that much harder to hold your head up. This is what causes upper back and neck pain as well as headaches. They use the analogy of its much easier to hold a bowling ball close to your body than it is to hold it with your arms extended from your body.
If you are having trouble seeing the screen, adjust the magnification on the screen (I use 125%). This makes the writing larger and really helped me because I also had a hard time seeing and would catch myself leaning over to see the screen.
Do exercises to strenghten and stretch the muscles in the back and neck.
And of course I recommend seeing a chiropractor for adjustments. It really helps me.