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Austin Therapeutic ​Bodywork

Nan Hofer, LMT, CKTP, CSRT

Computer Posture Syndrome

The posture that your body occupies 8-10 hours per day has a dramatic effect on your standing posture; and therefore, your health, vitality and well-being.

For every inch that the head moves forward in posture, the weight of the head on the neck and back is increased by approximately 10 pounds!

In the example to the right, a forward neck posture of 3 inches increases the weight of the head on the neck by 30 pounds. The muscles on the back of the body must engage to keep you standing erect.

Long term abnormal neck posture leads to muscle strain, disc herniations, arthritis, pinched nerves and instability. A major part of head, neck, jaw and shoulder pain is due to poor posture. According to the American Journal of Pain Management, posture and function are related in that poor posture is evident in patients with chronic pain- related conditions including lower back pain, neck-related headaches, and stress-related illnesses. If you are experiencing pain, tingling and/or numbness in your hand(s), more than likely the cause is your forward shoulder posture and a resulting nerve impingement. Therapeutic bodywork, along with proper workplace ergonomics, can relieve this problem.

Posture affects and moderates every function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse and lung capacity are among the functions most easily influenced by poor posture. 

Proper Computer Posture

Adopt the following posture, while working at your computer, to reduce the effects of Computer Posture Syndrome.  

In addition to maintaining proper posture...

  • Take short micro breaks 2-3 times per hour.
  • Stand, stretch, roll your shoulders back & forward, breathe and drink water.