Tips For Better Computer Posture

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope my physical therapy videos for common injuries and syndromes will help put you on the road to recovery. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.


Here are some great tips to get you in good posture when you are working on your computer. Many times people will get neck, back, or leg pain when on the computer for awhile. Getting in the proper position will help you feel better.
 
Bad posture while working on the computer all day long can cause all sorts of pain and problems. Even though it might feel weird and uncomfortable at first, there are some easy changes you can make to get you in the correct posture. You can do a forward head posture test. This is done by placing your finger on your chin while you are sitting upright. Without moving your finger, tuck your chin in for 5 seconds, and then relax. If there is more than 1-inch space between your chin now and your finger, you are not using good posture in everyday life. You can do chin tucks periodically through out the day while on the computer. 
 
Next, you can take a beach ball or roll up a towel, and place it in the arch of your back to give it support. Many times people also say they feel like their feet or legs are going numb. This is often the result of your chair being too high or too low. You want your knees and hips to be at a 90-degree angle. If the chair is too high, you can place some books underneath your feet. Finally, you also want your arms to be in a relaxed neutral position. You can put your keyboard or laptop on books as well until it is in a comfortable position where your shoulders are not hunched up or stretched too far out.
 



DISCLAIMER: The videos, posts and comments contained on this website are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don’t use this website to avoid going to your own healthcare professional or to replace the advice they have given you. This website is only intended to show and discuss correct physical therapy exercises and information and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, the information on this website won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing any of the techniques discussed herein. If you experience any pain or difficulty while exercising, stop immediately and see your healthcare professional.