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Five Point Posture Checklist to Reduce Neck and Back Pain at Work

Written By Pelchat Chiropractic Center on March 4, 2021

Posture Checklist Working at a desk for seven or more hours a day can lead to poor posture, resulting in neck and back pain. There are neck pain treatments that help reduce your neck pain at work, ensuring you have a productive and pain-free workday. 

If you’re looking to improve your posture to avoid any back and neck pain, follow our five-point posture checklist.  

1. Monitor Position 

Having your monitor in the correct spot will help you not twist or tweak your neck throughout the day. Place your monitor directly in front of you. When you are seated, your eyes should be directly in line with a point that is 2-3” below the top of the monitor casing. 

2. Sit in Your Chair Properly 

When you are seated in your chair, your feet should touch the ground. There should also be a couple of inches between the edge of your chair and the back of your knees. Make sure you’re sitting all the way back in your chair, not perched on the edge. 

3. Desk Setup

Having too high or low of a desk will cause your neck muscles to spasm and fatigue. You should be able to reach the surface of your desk with your arms at a 90-degree angle, so make adjustments as needed. 

4. Choose the Right Chair 

Invest in a proper chair that has excellent lumbar support. It should have a full back that extends above your shoulders, so you have the right amount of low back support to avoid any slouching. If the chair doesn’t have enough built-in support, look into getting a lumbar roll. 

5. Ergonomic Mouse and Keyboard 

Your mouse should fit in your hand and have a slight tilt to replicate the natural curves of your arm. The keyboard should be split and contoured with soft places for you to rest your wrists. Don’t rest your wrists or forearms on the hard desk surface, as it will compromise your circulation and create issues with nerves. 

Make an Appointment Today for Neck and Back Pain Treatment

If you have the proper equipment in your office set up and make sure it is in the right position, it can help you get on the path to reducing your neck and back pain from work. A chiropractor will get your body into alignment, ensuring you live your days pain-free. 

If you’re looking to reduce neck and back pain, contact our office today at (321) 242-7721 to make an appointment.


Posted In: Chiropractic Posture