6 Tips to Sit Correctly at Your Desk & Avoid Back Pain

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6 Tips to Sit Correctly at Your Desk & Avoid Back Pain

Are you ergonomically correct?

It is well known that prolonged sitting is a high risk factor for lower back pain as it can cause your muscles to become inactive. Add to that the fact that the majority of people don’t have good posture while seated; just take a look around your office and you’ll probably notice someone resembling a contortionist or a twisted pretzel!

So today we’d like to give you some tips for being ergonomically correct when sitting at your desk. But besides taking these recommendations into account, it is important you also maintain a healthy and active lifestyle to avoid being sedentary and overweight.

Good and bad posture

1. Things On Your Desk

Accommodate the most used items on your desk (phone, mouse, or water bottle) by leaving them within a foot of you in order to avoid forcing your body into uncomfortable positions to reach them.

2. Computer Monitor and Eyes

It’s important to have your eyes in line with the area of the screen you focus on the most, whether that’s the top or the bottom. Looking down at your screen puts excess strain on your neck, which opens the gate to injuries such as cervical disc herniation, cervical strains, and headaches. You can elevate your monitor to eye level by stacking books underneath it.

3. Your Arms

Keep your arms at a comfortable 90-degree angle in a relaxed, neutral resting position. Remember that office chairs come with armrests for a reason, so make good use of them!

4. Your Back

Your back should be comfortable and supported, with a small curve in the lumbar spine (where your natural lower back is). Without support it tends to get too much of a curve in the opposite direction, leaving your lower back exposed to disc herniation and chronic postural lower back sprains and strains. If you don’t have an ergonomic chair with appropriate lower back support, try a pillow.

5. Legs and Feet

Your feet should be flat on the floor and your legs should be bent at a comfortable 90-degree angle.

6. Vertical Alignment

While seated, you never want to be reaching or leaning forward, because for every inch that the head comes forward, the spine feels as if it has an extra ten pounds of weight to support which causes major strain for your entire back.


Give yourself the gift of good health with the best chiropractic preventative care in Boulder!

straight sponeWelcome to Terry Chiropractic in Boulder, CO! We are one of the few chiropractic offices around the world utilizing procedures and techniques that are “on the cutting edge” of chiropractic and the health care industry. This is a highly trained Chiropractic office specializing in Chiropractic-Biophysics (CBP), Applied Kinesiology (AK), Nutritional Counseling, and Exercise and Weight-Loss Programs.

Our patient testimonials will testify to the quality and success of the care we provide. We don’t want to simply manage the issues you are experiencing, we want to correct them! Stay tuned with our news, videos and healthcare posts through all of our channels: Facebook, Google+, Twitter, Youtube and Instagram.

Terry Chiropractic Health Center
3083 Walnut Street
Boulder, CO 80301
(303) 440-0500 / (303) 440-4621

Real Reviews from Real Patients

Dr. Lyle, Dr. Duff, and their staff have created a warm, welcoming, “family” atmosphere where healing happens! Both my husband and I have had chronic, and occasionally acute, back pain for years. We saw chiropractors in the past but they were both painful and ineffective. Since our treatment began at Terry Chiropractic we are feeling, and moving, better than ever. We look forward to our visits and to the love and care we receive.
- Gail

After one month of coming in for tractions and adjustments my headaches went away– and now after several months of traction with the spine, the curvature in my neck is back in a normal range.
- Caitlin

I have the pleasure of seeing Dr. Duff and Dr. Natalie on a regular basis. They are incredible doctors that have helped with not only my back problems but also my knee injury. They take the extra step to X-ray and make sure I am given the exact care I need. I highly recommend TCB for all of your health and wellness needs, and like they say, “to make 2020 your healthiest year yet.”
- Shayne

I am already seeing more clearly– I was having incredible challenges with my vision, with my digestion with my brain function and my energy levels…
- Tasha

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