Most of us have been told to “sit up straight.” The reality is more forgiving, and more useful. The best posture is the next one: your body does well with variety and is stressed by holding any position for too long.
Why posture matters for pain
Hours spent with your head forward and shoulders rounded load the neck, upper back and shoulders. For some people this shows up as stiffness, tension headaches or achy shoulder blades. Posture is rarely the only cause of pain, but it is often a factor you can change.
A simple workstation check
- Screen: top of the monitor near eye level, about an arm’s length away. Laptop users benefit from a stand and a separate keyboard.
- Chair: feet supported, hips and knees around 90 degrees, lower back supported.
- Arms: elbows close to your sides and near 90 degrees, wrists relaxed.
- Phone: lift it toward your eyes instead of dropping your head to it.
Move more than you fix
- Stand, walk or stretch for a minute or two every 30 to 45 minutes.
- Alternate sitting and standing if your desk allows.
- Try gentle shoulder rolls and slow neck turns during breaks.
- Build in regular exercise that strengthens the upper back and hips.
When posture needs a professional look
If you have pain that returns every day, headaches that follow long computer sessions, or numbness or tingling in your arms or hands, it is worth an exam. Dr. Devine looks at how your spine, shoulders and hips move, then builds a plan around your work and habits. Read about how desk work reshapes your spine over time, or see our pages on neck pain and shoulder pain.
When to get medical care first
See a doctor promptly for sudden weakness, numbness that is spreading, severe unrelenting pain, or pain with fever or unexplained weight loss. Call 911 for chest pain, trouble breathing or signs of a stroke.
Related reading
Dr. Jeff Devine practices at Form & Function Chiropractic, 3 Monroe Pkwy Ste G, Lake Oswego, OR 97035. Call (503) 495-3454.
This article is general education, not medical advice. It does not replace an exam by a licensed provider. If you have a medical emergency, call 911.