Savvy Ways To Improve Your ‘Computer Back’

Savvy Ways To Improve Your ‘Computer Back’

If you are among the many thousands who spend their workdays bent over a computer or laptop, one of the best things you can do is sort out your posture by taking action before you end up with a rounded back and shoulders.

So, what do you need to do?

If you have a problem already, it is recommended that you book an appointment with a professional remedial physio or therapist, or a muscular-skeletal specialist to check your posture and assist with exercises and manipulation to straighten you out if needed. 

Daily exercises to strengthen your joints.

If sitting for long periods, set the alarm on your computer to remind yourself to move.  Stand up hourly to roll your neck and shoulders, which will help your body to maintain circulation and to lubricate your joints and muscles. 

While sitting or standing, twist your body around from left to right to relieve backaches and muscle stiffness. By doing these exercises regularly, your spine and hips become more flexible, and your posture will improve.

If you can, leave your desk and go for a short walk when you have done these exercises, just to get your whole body moving.

Your chair

One factor you can change to make spending eight hours a day in an office easier is your chair.  There is no shortage of evidence proving that being stuck in a chair for too long can increase the risk of cardiovascular disease and worsen back pain.  Many people who have office jobs develop problems like numbness, spinal misalignment, joint pain, neck pain, and herniated discs — usually from sitting too long on a poor-quality chair without support.   A high-quality ergonomic chair is an investment in your health, comfort and productivity. 

Ideal Desk Height

Finding your ideal desk and work height can improve your posture and help prevent painful back, neck and arm problems.

If your desk doesn't ‘fit’, you will find yourself hunching over, craning your neck forward, and straining your eyes and arms to find a comfort.  A poorly designed work area can be especially stressful to your neck and upper back regions.

According to Health by Design, your ideal work surface height is dependent upon your height, the tasks you perform, and the equipment and tools you use. You should be able to maintain a forearm-to-upper arm angle between 70 degrees and 135 degrees.  Having a well-designed chair that you can adjust up and down will help you attain your perfect work height.

Chair or Ball?

Over the years we have watched the exercise ball move from the gym to the office, replacing the office chair.  But are they better?

Built Lean found many studies examining the benefits and drawbacks of sitting on an exercise ball at work. With a few exceptions, the research overwhelmingly shows that a chair is a better option than a ball, at least when you’re at work.

The idea is the ball can increase core strength since the abdominal muscles must be continuously engaged to avoid falling. Improving core strength means improving posture, balance, and stability.  But the chances are you will experience more low back and neck discomfort without any benefit to your posture or core muscle strength. 

If you have any posture problems, please seek professional advice.


Carolyn (Caz) Rowland is a fashion designer, model, lifestyle blogger and professional Image Stylist. Caz is also a qualified NLP Master Therapist, Advanced Practitioner of Matrix Therapies, Time Line Therapist, Practitioner of Hypnotherapy, has a Diploma for Business and Life Coaching.  Caz is happily married to her husband Simon, and raised four beautiful children, who are now young adults and a teenager.

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