Many of us spend long periods sitting.  This can be while driving, working at a desk, or even lounging at home.  Frequently, this leads to back and neck pain.  Many people have heard about ergonomics. The technical definition of ergonomics is designing a workspace for a worker to reduce injury and fatigue to help improve efficiency.  Most of the time this term gets used more broadly to refer to body posture at work or home and includes prolonged postures or repetitive motions.     

What is “good” posture?  

What is less commonly known is that we are not designed to hold the “perfect” posture all of the time. Have you ever noticed how your body wants to fidget or move after a time?  This is your body telling you it needs to move or shift to prevent strain or irritation in specific places.   

For people who are more flexible, their bodies want more support.  This means they do better when more of their joints are supported or confined by their posture. Those that frequently sit cross-legged in an office chair instead of with their feet on the floor, are an example. At the other end of the spectrum, people who are stiffer often appreciate small adjustments that take pressure off their joints.  This can look like having just the right amount of lumbar support or tilting the seat so the hips can open a few degrees more.   

There are several resources out there for how to fit your desk to you.  Here are a few to get you started:   

• YouTube video with desk set up and some easy stretches.   
• Images and pointers for standing desk, sitting desk, and phone use.     
• Web site with information on ergonomic chairs. and other desk set up basics.  

Posture Correctors  

What about posture correctors? These can be helpful, but only when used correctly.  The brace-like shoulder supports can be helpful to teach your body what position to have your shoulders in, and to give you some support when your muscles are too fatigued to hold you in good posture. However, if it is used too much, the body will use it like a crutch and won’t get strong enough to hold itself upright. In more recent years, electronic posture correctors have become available. The most common example is Upright Go 2 .  Wear-able posture tech devices have sensors to determine when you are slouching and remind you to improve your posture.  These work better to strengthen the habit of good posture as well as strengthen the muscles needed. No device is perfect; be sure to check the pros and cons of each product before choosing which will work best for you.  

Postural Muscle Strength

In order to have good posture, the muscles need to be strong enough to support the body in an upright position. If you find you have fatigue, headaches, or pain with a particular posture, it is common to have a weakness that is at least partially at fault for this. There are several studies that show improving spinal muscle strength reduces pain. Over my years of practice, the most effective and efficient way to do this is using our Spine Program. It has the benefit of being able to objectively, and reliably, measure your spine strength before and during the program. There are other ways of improving your postural muscle strength. If you choose to go this route, I highly recommend being clear on your baseline measurements before starting the program as this will help you know when you have, or have not, been making progress. 

By listening to what our bodies need, we can find the balance between movement and supported posture that allows us to use the computer for many hours, or tolerate a longer commute, and be pain free.