Back and Neck Pain Solutions That Will Change Your Life !

Avoid Back and Neck Pain with Good Sitting Posture

Example of good sitting posture that minimizes back and neck pain

Example of good sitting posture that minimizes back and neck pain

As we discussed in Part 1, bad posture can abnormally affect the spine in many ways ranging from muscle imbalances, to heightened pressure on the spinal joints and discs, to symptoms of headaches, rotator cuff strain, and even carpal tunnel syndrome.

In this article, we will discuss how to avoid back and neck pain with good sitting posture.

Here are the good sitting posture principles you should try and abide by to avoid back and neck pain.

  1. The ideal desk height should be between 27 and 32 inches.
  2. The computer monitor should be positioned so that your eye level is at the top of the monitor.
  3. Your chair height should be adjusted so that your forearms are parallell to the floor.
  4. Your feet should be resting firmly on the floor or on an angled foot support as shown here.
  5. Your thighs should be parallel to the floor.
  6. The chair back should fully support the mid and lower back.
  7. The chair seat should support the majority of the back of the thigh and have a slight downwardly tapering edge.
  8. Shoulders are held back and head and neck are upright and facing forward.

Incorporating as many of these principles as possible will help you reduce stress, reduce excess tension, and reduce your risk of injury.

Do you have additional questions about how to avoid back and neck pain with good sitting posture? Leave your question or comment in the section below.

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  1. Wayne C. Irey says:

    I sit a lot at my job…any advice/help I can get is invaluable. 2 lower herniated discs….oww

  2. Good information. Any thoughts on spinal stenosis?

    • Malton Schexneider, PT, MMSc says:

      Are you talking about spinal stenosis in the neck or the low back? Let me know and I’ll send you some info.

  3. How should I adjust my work station or screen in particular as I am wearing multifocal glasses and find that I have to lift my head to see properly.

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