A growing dependency on technology means more of the workday involves a computer. As a result, many professionals are interested in pain relief and prevention strategies for spending long hours on their laptop or desktop monitor. You can avoid back pain and neck discomfort by maintaining the right posture. The guide below explains how to adjust your daily routine and what to consider while sitting.

Pain Relief Guide to Excellent Posture While Using Tech 

1. Maintain a Proper Sitting Position 

A significant way to prevent discomfort and achieve pain relief is to sit at your desk properly. To keep good posture, sit up tall, keep your shoulders back, and stare slightly downward without bending your neck. Push your hips into the back of your seat and always keep both feet on the floor.

Your knees should fall just below your hips as you sit at the desk. In addition, both your upper and lower back need adequate support from a chair or a pillow. If you are having trouble maintaining this position, practice your sitting posture, add cushion, or adjust your equipment. 

2. Position Your Tech 

As you work to maintain a straight back and level hips, enhance your posture by placing your hardware in the optimal place. Every time you use a computer, the keyboard and monitor should stay aligned with the middle of your body. The monitor needs to sit just above the keyboard so your head remains level over your shoulders. Ensure the keyboard sits close enough to your body so your elbows are always slightly open.

If your shoulders feel tense or your wrists are bent, reposition the computer. Add wrist supports to your keyboard or heighten the monitor. This will help you avoid wear and tear on your spine that leads to back and neck pain. 

3. Avoid Muscle Strain 

While you can’t avoid using a computer during your workday, you can take breaks and do exercises to strengthen your posture and prevent muscle strain. Stand up and walk around for at least five minutes every hour. Stretch your arms, legs, and back. Gently roll your neck clockwise and counterclockwise. Next, bend your neck back and forth from left to right. 

Stay active on nights and weekends when you aren’t in the office. Lift weights to bolster your neck, back, and abdominal muscles. Search online or ask a physical therapy professional about chin tucks, wall angels, and hip flexor stretches, which help you keep excellent posture at the computer while avoiding muscle tightness. 

As our digital world expands, kids, teenagers, and adults alike will need to practice better posture on their laptops and computers. O'Fallon Pain Relief Associates in Missouri can help manage strain and pain with physical therapy, rehabilitation, and chiropractic services. To discuss pain relief with their team of professionals, call (636) 978-3000. For information about their corporate wellness programs, visit their website. Discover more posture and pain management tips by following them on Facebook.