Sit smart: Manage pain with better posture at your desk
Let’s face it. Most of us don’t think much about how we sit while at our desks. We settle into our chairs, open our laptops and dive into the day’s tasks. But over time, that casual posture can lead to some very real pain. In fact, according to the Occupational Safety and Health Administration (OSHA), musculoskeletal disorders account for over 30 percent of all workplace injuries and illnesses, many of which are linked to poor ergonomics and prolonged sitting. ¹
At Goshen Orthopedics, we often see patients dealing with neck stiffness, lower back aches and sore shoulders. And more often than not, it all comes down to how they sit at their desks.
Why posture matters
Your spine is built to support you, but it needs your help. When you slouch or lean forward for hours, your muscles and joints start to feel the strain. That’s when discomfort creeps in. Sometimes it’s subtle, like a tight neck or sore shoulders. Other times, it’s more serious, like numbness in your hands or chronic back pain.
If you’ve noticed these symptoms, your posture might be part of the problem.
What you can do
Start by taking a look at your workspace. Is your chair supporting your back? Are your feet flat on the floor? Your knees should be level with your hips, and your screen should be at eye level so you’re not constantly looking down.
A good rule of thumb is the 90-90-90 rule. Your elbows, hips and knees should all be at 90-degree angles. It’s a simple guideline that can make a big difference.
Also, don’t forget to move. Standing up and stretching for a minute or two every hour can help reset your posture and give your muscles a break. You may find rotational stretches or a quick walk around the office to be beneficial.
Strengthen your support system
Your core muscles play a big role in keeping your spine aligned. You don’t need a full workout routine. Even basic exercises like planks or seated pelvic tilts can help build strength and stability.
A small pillow or rolled-up towel or blanket behind your lower back can also help. It’s a small change that supports the natural curve of your spine while you sit.
When to get help
If you’ve made changes and still feel pain, it might be time to talk to a specialist. At Goshen Orthopedics, we offer personalized assessments and treatment plans to help you feel better and move more comfortably.
Whether you’re working or studying from home or in the office, your comfort matters. Let’s make sure that sitting at your desk isn’t causing unnecessary pain.
Need support?
If you are suffering from constant pain that you can’t find relief from, call Goshen Orthopedics at (574) 534-2548. We can help put chronic back pain behind you.
¹ Source: U.S. Department of Labor, Occupational Safety and Health Administration. Ergonomics Program Management Guidelines for Meatpacking Plants. https://www.osha.gov/ergonomic...
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