How to Improve Posture and Prevent Neck Injuries When Sitting

Improve posturePosture

Poor posture can hamper the ability of the lungs to expand and is the primary risk factor in a number of injuries. After a while, poor posture begins to feel normal and proceeds to regress even further from good posture, this is a vicious cycle that leads to muscle tension that leads to even more slouching and slumping. When bad posture feels normal it will become even harder to correct. Who knew that a little slumping and slouching at your computer could lead to so much damage?

Computer use is definitely problematic when it comes to posture. Computer users are at risk of musculoskeletal disorders of the neck, shoulders and several other severe health conditions. Sitting at a computer for extended periods of time without considering posture deforms the cervical and thoracic spine. Most computer users as a whole don't sit with proper posture; we slouch, hunch over our desks, curl our legs under our seats, etc. This computer posture makes us get in the habit of bending over, even when we're not using our computers; unfortunately, most people today spend a lot of time working in these positions.

Forward Head Posture

The most common problem that leads to neck pain is forward head and shoulder posture (when the neck leans forward, causing the head be in front of the shoulders). This position leads to a number of problems, including placing stress on the spine between the top area of the neck and skull as well as the base of the neck and shoulders. In addition, there's a decrease in the stability of the shoulder blades which results in alterations of the mobility pattern of the upper extremities. It can also cause an increase in the curve of the lumbar spine, leading to the forward tilting of the hips and a protruding stomach. Basically, sitting in this position puts stress on both the lower back and hip joints.

How to Improve Posture and Prevent Injuries When Sitting at a Computer

If you sit at a computer for several hours a day, it's very important that you cultivate healthy sitting habits. The spine isn't designed to endure extended loads of weight in a fixed position, and doing so will cause more complications to the spinal column to develop. You can help address the issue by providing your lower back and the lumbar area of your spine with optimal support (ergonomic office chairs, lumbar pillows, etc.). Also, every 15 minutes or so, stand up and move around a bit, doing a few overall body and neck stretches.

Our bodies are not designed to sit for long periods of the day. So, the more that you can stand and move around the better, there are even standing desks that are much better for your body and your productivity.

Consider seeing an upper cervical chiropractor to address underlying spinal issues and help improve your posture. Upper cervical chiropractic is a gentle, effective approach to preventing neck injuries that has been proven to not only alleviate headaches but improve posture and body balance. Upper cervical chiropractic is a popular choice when it comes to treating posture related problems because it's a precise and non-invasive approach that offers a natural alternative to chronic posture problems.

What to Do Next

To find an upper cervical specialist in your area go to or if you are in the Redwood City, California area To schedule your NUCCA evaluation, click here.

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Dr. Pete Tsiglieris of Advanced Spinal Care in Redwood City, California is an Upper Cervical Specialist trained by the National Upper Cervical Chiropractic Association (NUCCA). His upper cervical clinic also serves San Mateo, Palo Alto, Menlo Park, San Carlos, and Sunnyvale. They are uniquely trained to correct problems in the upper cervical spine (upper neck). This vital area is intimately connected to the central nervous system and problems in this area have been shown to be an underlying cause of a variety of different health problems, including migraines and other headaches, carpal tunnel syndrome, neck pain, back pain and shoulder pain and weakness. More information can be found on our website at

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The Redwood City chiropractor who offers fast track resolutions to chronic pain with technically advanced NUCCA chiropractic, upper cervical diagnostic methods and treatment protocols.
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