Many occupations today require individuals to sit at a desk or in front of a computer for prolonged periods of time.  In addition, throughout the day, we are often reaching and bending forward to retrieve objects.  These types of activities can put stress on the neck, upper and lower back, and shoulders.  Over time, poor posture combined with prolonged or repetitive activities may lead to physical problems, such as neck and back pain, carpal tunnel syndrome, shoulder impingement, and bulging discs.  As a result, it becomes more and more important to practice "good posture" throughout the day.  

The focus of this article is to stimulate postural awareness and introduce simple (postural) strengthening and stretching exercises that can be performed daily.   The first step in practicing good posture is becoming aware of your work environment.  Take notice of your computer set-up, phone position, chair position and how these factors might affect your body position.  It is important to recognize that maintaining neutral postural alignment is important whether you are sitting at a desk, watching television at home, or sitting in a movie theater.   

Tips for maintaining good posture when sitting at a desk:

Back Support: 
Make sure that you sit in a chair with back support.  You should allow the back of the chair to support your back instead of sitting towards the front edge of the seat. Unsupported sitting places a large amount of pressure on the discs in your spine.  If you feel that your chair does not have enough lower back support, try placing a small towel roll (2 to 4 inch diameter) behind the curve of your lower back. 

Computer position:  
The computer screen and keyboard shoulder ideally be placed directly in front of you so that your neck and trunk face straight ahead.  The computer screen should be positioned at eye level.  This means that you should not have to tilt your head slightly up or down to properly see the screen.

Forearm, Hand/Wrist position: 
Support the forearms by letting your elbows rest on the arm rests of your chair.  The computer keyboard should be close to the level of your elbows, so that you do not have to raise your hands too high or too low to reach the keys.  Try to maintain neutral alignment of  your wrist/hand by resting your wrists on a computer pad as you type. 

Chair Height:
Your chair height may need to be adjusted to maintain (above) neutral wrist position.  Ideally, the hips and knees should be in line.  You do not want your hip position below the level of your knees.  This would place strain on your lower back and encourage tightness of the hip flexor muscles.