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at Work, School, and the Computer 

Most of us sit for substantial parts of our day, at a desk, in class, or in front of a computer.   When we are engrossed in what we are doing, we often fail to notice that we're not really comfortable.  Pretty soon, the shoulders, neck, mid back or lower back are stiff and sore. What can you do about it?

  • Is your chair comfortable? A good chair should fit you so that you can sit all the way back and have your spine supported while your legs are comfortable and reach the floor. Adjust your chair so it fits.
  • Make sure your computer monitor and keyboard are at a comfortable height. 
    • The monitor should be at a comfortable level, straight in front of you as you work.
    • The keyboard should be low enough that your elbows are about 90 degrees and your shoulders are relaxed when your hands are on the keyboard.
  • Take breaks to get up and move around occasionally - file something, go to the copier, or just stand and stretch.
  • Make sure your glasses are correct. If you wear bifocals, there is a tendency to tilt your head back to find the best focus - creating neck pain.  Consider getting computer glasses that are all one prescription optimized for your computer distance. Your optometrist or opthalmologist will know exactly what to do.
  • At school, make sure your laptop is easy to see and your glasses are correct for reading your laptop and the screen or teacher at the front of the room. Resist the temptation to slump or collapse on the desk. Sit well back in your chair to take advantage of the back rest.
  • Get regular chiropractic adjustments to keep your spine mobile and your muscles balanced. You'll be amazed how much it helps.


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