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Three Tips to be Mindful of for Good Ergonomics at Work

You can't actually see yourself hunched over your desk, plugging the day's numbers into a spreadsheet. If you could, you'd understand why you feel the way you do the next day. Long days in the office can cause you to develop poor posture habits. And those habits can have harmful effects in both the short and long term.

Here are some questions to ask to find out if you have bad posture:

  • Do you have a cramped neck?
  • Do you have a sore back?
  • Does it feel like your shoulders are curved rather than square?
  • Do you feel like you're always looking down?


These are symptoms of some of the most common mistakes people make while sitting at their desks all day. The mistakes include:

  • Sitting bent or hunched over
  • Having the computer screen too low
  • Having the keyboard or chair at the wrong height


Fortunately, there are some simple things you can do to have better posture at work and reduce back and other types of pain. They include:

1: Keep your head above your shoulders. When your head is leaning forward, it bends your neck and puts a strain on it. Your ears should be directly in line with your shoulders.

2: Keep your shoulders back. Since you're always focusing on your screen and keyboard, hunching over is an easy bad habit of falling into. Pulling your shoulders back opens up your chest. It lets you breath easier and removes the strain from your arm and shoulder muscles.

3: Keep your monitor and keyboard at correct positions. The top of your monitor should be a few inches above your eye level, so you're not looking down and bending your neck forward. You should also be able to reach your keyboard while keeping your forearms level, so the keyboard should be about the same height as your elbows when you're sitting. You may need to change your seat height to make this happen.

If you're not sure how to fix your posture at work, schedule a massage. Not only will it alleviate the aches and pains of poor posture, but the specialist will also be able to teach you how to be more aware of your posture.

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Modoma is a medically directed health and wellness clinic providing physical medicine and rehabilitation. We combine the benefits of massage with the medical practicality of physical therapy.
4944 Preston Rd, Ste 100A
Frisco, TX 75034
(972) 861-1143