Do you sit at a computer for most of the day? If you do, I bet that you sometimes suffer from back, shoulder or neck ache. I most certainly do! I used to teach yoga as a profession, so never had the kind of issues that I’ve been experiencing over the past few years. I can’t afford to keep visiting the rolfer, chiropractor and/or masseuse to have the knots eased out, so I’ve been on a mission to find a solution. Granted, over the past five years I’ve tried a plethora of back rests and gizmos that have not worked. I’ve even splashed out on an expensive Herman Miller office chair, which didn’t make a blind bit of difference – because it’s not what I sit on, it’s how I sit.
Because most of us sit with our shoulders slumped forward, our pectoral muscles contract and our the muscles in our upper back over-compensate. The only way I can mitigate this happening is by stretching every hour and by using something that reminds me to draw my shoulders back. Here’s how:
1. Stretching: Here are some simple stretches that if performed a few times a day, will really help you.
2. Posture Support: I spent a few weeks researching the most effective posture support device. There are numerous bra’s on the market that supposedly help, but most of them are bulky and the one’s that I’ve tried really don’t work. The only device that does, is called Posture Now. I bought one of these a few weeks ago, and it’s the best forty bucks that I’ve spent in a long time. It’s ridiculously simple – an elastic posture brace that you slip on over your arms (over clothes) for just ten minutes a day. The beauty is that rather than force your shoulders back, it simply guides you away from slumping.
3. This is obvious – but do make sure that your computer screen is at eye level and that your keyboard is sitting at the right height for you to type when your shoulders are down and back. Your hands should be on the same level as your elbows, not higher. It’s also imperative to use a mouse, rather than your touch pad for navigating around, as you can keep it close to you, rather than having to reach forward.
4. Again this is obvious, but always use a head set when you’re on the phone. The best kind to get is a hollow tube headset to help mitigate the damage caused by radiation.
These simple steps can save you a lot of agro, not to mention dollars. A final tip is to make sure you are using a really good neck pillow at night. If you’re a side-sleeper like me, the best investment I ever made was a Pillo1.
