Spending too many hours sitting in front of the computer? Our muscles just weren't designed to sit for that long. Unfortunately conditions like computer back and text neck are real. Muscle aches are caused by spending too much time with your neck and shoulders slumped forward when working on the computer or looking at a device. Improving your posture during these activities can help prevent permanent changes in bone alignment, nerve conduction, muscle length and strength.
Why straighten up? Poor posture has been connected to fatigue, reduced concentration, shallower breathing, increased stress and anxiety. On the flip side, good posture has been linked to better memory, energy, circulation, and sense of relaxation.
Five computer posture corrections that take seconds
Place your feet flat on the floor
Hips should be slightly higher than knees, or at a 90° angle. To raise your hips you can sit on a towel.
Keep ears over shoulders. The monitor should be at eye level.
Elbows should be close to the body and at a 90° angle. Using an external keyboard allows your hands more flexible positioning and reduces shoulder strain.
Maintain a neutral wrist position.
Watch out for text neck
Limiting the time your head is bent forward reduces the chance of permanent spinal changes.
Maintaining good posture for a long period of time requires constant muscle activity. Neck muscles are are already working to hold the weight of your head. The head, which on average weighs 12 pounds can create a strain of up to 60 pounds on the cervical spine when your neck is bent forward.
Try raising your phone to eye level.
Abs are important too
Sitting for long periods is a muscle endurance activity!
Not only should we be mindful of neck and shoulder muscles but also our core muscles. Strengthening deep abdominal muscles creates spinal traction and supports the shoulders, neck, and head alignment.
Need help building core strength? Try a Pilates class to increase muscle tone, balance, and spinal stabilization
Sore neck and shoulders? Here's how can acupuncture help?
Acupuncture helps relieve pain and improve joint function through the release of endorphins and natural opioids.
Acupuncture reduces inflammation and increases micro-circulation to an injured area, speeding up recovery.
Treatment can include cupping therapy to address deep tissues. Cupping lifts and loosens knotted muscles and fascia increasing blood flow to the area and creating an anti-inflammatory response.
When muscle tension is connected to stress and anxiety acupuncture can help by regulating the nervous system bringing us out of "fight or flight" mode and activating the "rest and digest" response.