How To Protect Your Back While You Sit at the Computer

What is Posture?

Posture is holding your body upright against gravity while standing, sitting, or lying down.

Good posture involves training your body to stand, walk, sit and lie in positions where minor strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

A healthy back has three natural curves:

• An inward or forward curve at the neck (cervical curve)
• An outward or backward curve at the upper back (thoracic curve)
• An inward curve at the lower back (lumbar curve)

Practicing good posture helps maintain these natural curves; when we forget good posture, the opposite happens - with poor posture, we can pull a muscle that causes pain.

Let's look at more benefits that await us as well as instructions for sitting at the computer.

9 Benefits for Correct Posture

Our bodies are meant to move, yet we spend most of our time sitting at the computer.

Correct posture will bring you these healthy benefits:

1. Keeps bones and joints in the proper alignment, so muscles are used correctly.
2. It helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
3. Decreases the stress on the ligaments holding the joints of the spine together.
4. It prevents the spine from becoming fixed in abnormal positions.
5. It prevents fatigue because muscles are used more efficiently, allowing the body to use less energy.
6. Prevents strain or overuse problems.
7. Prevents backache and muscular pain.
8. Contributes to a good appearance
9. Appear taller than you are

Begin Making Changes When Sitting

When you begin to make definite changes in how you sit at the computer, you will not feel as relaxed as you usually do, which is normal. Your body isn't used to the new changes you're making. Remember that your goal is to keep your spine straight (except for the natural lower curve).

You may need to put a small pillow on your back. You can also roll up a towel, placing it in the required area.

"Deviations in the body's center of gravity caused poor posture, which resulted in intestinal problems, hemorrhoids, varicose veins, osteoporosis, hip and foot deformities, poor health, decreased quality of life, and a shortened life span."

-Freeman JT., Posture in the Aging and Aged Body, JAMA 1957; 165(7), pp 843-846 JAMA (Journal of the American Medical Association).

How to Sit at the Computer

7 Tips to Better Posture

1. When sitting or standing, make a conscious habit of "pulling in" the stomach to raise the thoracic area (chest). If your stomach muscles are weak, you will feel a little muscle ache after you repeat this action several times.
2. Check your neck when sitting at the computer. Your ears should be directly above the shoulders. Avoid the "forward neck," which causes stiff neck and neck pain.
3. Be sure to do a few head rolls, and if this makes you dizzy, turn your head from side to side to keep it flexible.
4. Another good stretch is to lower your chin to your chest - slowly and then tilt the head back.
5. Refrain from sitting for more than 20 minutes at the computer and take a 10-20 minute break.
6. Your body loves to be stretched. I stretch 3-4 times daily, followed by a nice cold glass of water.
7. Your mind also appreciates a break now and then. Giving it a short rest from the computer will bring you clarity and focus.

As you begin creating better posture, you are making a better you.

Give Yourself a Back Break While Sitting at the Computer

Strengthen Your Core to Strengthen Your Back

When your abdominal muscles are strong, these muscles act as a girdle for your back. A well-tone tummy isn't just for looks; it's also about keeping your back in good working order. Tighter abs equal a more muscular back.

The following video is an easy 2-minute ab workout.

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Final Thoughts

Wikipedia.com had this to say about prolonged sitting:

"Spending many hours sitting each day is related to raised mortality and CVD risk regardless of total physical activity. Inflammatory and metabolic risk factors partly explain this relationship."

CVD is an abbreviation for Cardiovascular disease, also called heart disease.

Pull in those abdominal muscles while sitting. The stronger your core is, the less back pain you'll have. Do exercises to strengthen the muscles that support your back besides your abdominal muscles, including exercises to strengthen your pelvic area, hips, and back.

87% of young people have back pain. The other 13% have no computer.

Resource

wikipedia.com

10 Tips For Proper Posture At A Desk - Correct Sitting Posture (backintelligence.com)

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2011 Audrey Hunt

Comments

Audrey Hunt (author) from Pahrump NV on November 04, 2020:

Jeremiah

Thank you for reading my article about protecting your back while sitting at the computer. I'm happy to know that you found it helpful. Time flys when we sit for long periods and this can cause our back to be unhappy.

Barbara

Hi, my friend! So glad you are back...I've missed you. I'll be looking for your articles. Thanks for reading this.

Stay safe, Bobbi...hugs.

Barbara Purvis Hunter from Florida on November 01, 2020:

Hi Audrey,

Great information and just in time for me to take an Advil from sitting in my chair at my computers for hours.

It is so good to see you again. I just started writing again on HubPages.

Bobbi Purvis

Mwaniki from Nairobi on November 01, 2020:

A very useful information. I now know why my back keeps on aching after spending a lot of time writing. I rarely change my sitting position.

Audrey Hunt (author) from Pahrump NV on November 01, 2020:

Rajan

We writers spend many hours sitting at the computer. Time goes by and before we realize it, we've been in the same position for hours. Proper sitting position and taking frequent breaks help in avoiding back problems.

Thank you for commenting.

Rajan Singh Jolly from From Mumbai, presently in Jalandhar, INDIA. on October 31, 2020:

Great information and advice. The importance of proper sitting posture can never be overemphasized.

Audrey Hunt (author) from Pahrump NV on July 15, 2019:

Hi Tiffany

Gee, I'm so sorry about your pain. I sure hope the PT will give you some relief soon. I still have to remind myself of my posture and to take frequent breaks from the computer.

Thanks for sharing your comments and I wish you the best.

Tiffany Delite from Wichita, KS on July 14, 2019:

I wish I had known all of these things years ago while I had one sedentary job after another! Posture really does make a difference, and it is so important to get up every so often and move and stretch. I learned this the hard way, and I'm doing physical therapy like crazy now to help manage the pain!

Audrey Hunt (author) from Pahrump NV on April 01, 2018:

Kristen Howe

I do the same thing. A small pillow at my back helps me to sit up straight too. Thanks for being here and good back health to you.

Kristen Howe from Northeast Ohio on February 22, 2018:

This is good to know Audrey. I seat in a cushioned ergonomical chair and sometimes put a pillow behind my back. It helps me tremendously when I'm feeling the pain.

Audrey Hunt (author) from Pahrump NV on April 21, 2013:

Rusticliving - Oh, prettybaby, I do worry about your back! I'm so glad you checked out the tips in this hub. I know they will help - it's just so hard to remember to do them. I might have to send a little "back Angel" to you :)

Thanks, for your vote and for the share. (I love your tiny heart - how do you make that?)

Liz Rayen from California on April 20, 2013:

Great Hub Vocalcoach! You know as well as anyone how much time I spend on the computer and at my desk. These are some excellent tips and I'm so ever grateful for the gentle reminders. (Holding in my stomach as I type) Voted up and shared! ----♥

Audrey Hunt (author) from Pahrump NV on April 19, 2011:

theseus - hello my friend. Here's a tip for you. If you simply "pull in" your tummy from time to time, the chest will automatically lift and you will have pretty good posture. Easy to do. Remember to breath deep from the diaphragmatic area (tummy) to release toxins. :) vocalcoach

Betty Johansen on April 12, 2011:

My back and neck are telling me you wrote this one for me. It's probably my chair, but I seem to be achy all the time lately. Thanks for making the connection for me: poor posture = back ache. A very helpful hub!

Audrey Hunt (author) from Pahrump NV on April 10, 2011:

CM - So glad you told me about your hub on posture. I will edit this one and add a link to your hub:) You're right on about the back being a versatile subject to write about. I gained most of my information through my own experiences since I have been plagued by back problems most of my life. Thanks my dear friend for your wonderful comments. Now, excuse me while I go check out your hub and link it to this one. :) vocalcoach

Christina M. Castro from Baltimore,MD USA on April 08, 2011:

Hey, vocalcoach, you did a good job with this. Did you know I wrote a hub a couple of months ago called "Your Posture,Of All Things"? I hope you get a chance to read it some time. Back care is the most versatile subject to write about because there is so much you can do to prevent problems, and if there are problems, the care and consciousness of one's posture, can be so tedious. Take care and I hope you have no back problems ever!

Audrey Hunt (author) from Pahrump NV on April 07, 2011:

mckbirdbks - I must constantly remind myself to keep my shoulders back, chest high and tummy in. It definetly makes a big difference in whether I have back pain or not. Thanks for your comment. See you at the bkstore. :)

Audrey Hunt (author) from Pahrump NV on April 07, 2011:

Most children resent being told to stand up straight. If they only realized how glad they will be later on. And you are right - she will indeed thank you one day. Thanks for your contribution Fay. :)

Fay Paxton on April 07, 2011:

Oh my, you do select the most useful hubs. I'm glad now that my mother was such a stickler for good posture. Though, I must admit, I see my daughter's eyes roll around in her head as I tell her to "sit up straight". She'll appreciate me someday. :)

up/awesome

Fosamax Fracture on April 06, 2011:

My son is so addicted with computer games, that he forgot he's lunch. And he makes a bad habit, he's bad sitting posture. May this will be a guide to him.

Thanks!

Audrey Hunt (author) from Pahrump NV on April 05, 2011:

sueroy333 - I always thought I had good posture. Then I hurt my back. I was sent to a marvelous physical therapist. That's when I got my first news flash. Boy - did I have it all wrong. Glad this helped you. Thanks so much sueroy333. :) vocalcoach

Susan Mills from Indiana on April 05, 2011:

I've been struggling with my posture for years! This was very helpful!

Genna Eastman from Massachusetts, USA on April 04, 2011:

I used to have a problem with my posture until my grandmother made me practice walking with books on my head. (True story!) I know people think this is an old wives' tale, but our grandmothers lived in another world. Loved this wonderful hub.

Kathy from California on April 04, 2011:

Fabulous hub vocalcoach! Especially as the years fly by, it is more important than ever to pay attention to our posture and make it a habit! Filled with useful information, rated up!!!!

amillar from Scotland, UK on April 04, 2011:

I forget about my posture. I try to sit up straight when I’m driving or sitting at the computer, and it lasts about a week, and then I’m back slouching again. I must remember to revisit this hub for encouragement.

Up and useful.

Tamarajo on April 04, 2011:

I had to chuckle at the diagrams of the incorrect postures I am guilty of every single one of them. Looks like I will have to develop a little discipline in this area of my life as well.

Thank you for the useful info.

Christina Lornemark from Sweden on April 04, 2011:

Very good hub about the need for right posture! It is so easy to slouch so we need to be reminded! I can feel it in my shoulders and the back when I haven’t had a good posture. And if we stand straight we will look much better too:)

Very well written and great advices! Rated up.

Tina

Maria Jordan from Jeffersonville PA on April 04, 2011:

USEFUL & Voted UP, vocalcoach~~ we all need a reminder on the benefits of good posture... the pictures and references are great...thank you!

mckbirdbks from Emerald Wells, Just off the crossroads,Texas on April 04, 2011:

This is a very useful Hub. Well chosen, informative and beneficial to those that can heed the advice.

Sophie on April 03, 2011:

'Don't slouch' I say it many times a day to my son, he hates :) me for it, now I am going to have him read this hub. :) I suffer a bit due to years of practicing bad posture, now that I have understood this, I tell others. Thanks for sharing, useful hub!!

theseus from philippines on April 03, 2011:

vocalcoach,

Another useful hub, coach!

I am guilty of not having a perfect posture. My fault. I find it really bothersome to walk or sit like there is a book on top of my head that I have to balance all the time-with chest out and stomach in.The result? Back and neck pains.Hence, I'm now trying to improve my posture.I'm making progress, though,out of habit I sometimes forget.:(

Thank's for sharing. God bless.