Postural imbalance is one of the most common reasons patients seek help from chiropractors. A lot of us slouch, text constantly, tip our head and hold our phone to our ear, and sit at the computer all day with our shoulders and neck rounded forward with legs crossed. Our bodies are suffering from poor posture!  Chiropractic care can help!

To reduce stress on the body, try these work-at-home tips: (from Dr. Erickson, ACA member)

•  Identify a few places in your home where you can work, and change body position and location throughout the day. Find ways to work standing, walking and sitting. If you must sit in one room with a desk, take stretch breaks and be conscious of your posture. Setting a "posture check" reminder on your phone could help!
• Sit in a good chair—even a wooden one—on your sit bones (the bones at the very bottom of your pelvis), with a little arch in your low back. Avoid the slouch, that half-sitting, half-lying position so many use to lounge on the sofa or in bed. If you want to work in bed or on the sofa, sit up on your sit bones. 
• When sitting, put both feet on the floor with a right angle at your knees. Avoid crossing legs or tucking in feet. Good posture means the bones carry the weight of your body. Aligning your posture lets your bones do the work, not your muscles. This prevents muscle spasm, pain and inflammation. It can even prevent nerve pain and headaches.
• Use a keyboard tray and pull it out over your lap. If you use a laptop, use it as a screen only, placing it at eye level with a stand or a stack of books. Get a remote keyboard to use. 
• To avoid neck pain, keep your screen at eye level whether you use a laptop or monitor. Put books underneath your monitor to raise it or use a stand, if necessary.
• Shoulders should be dropped and relaxed, with elbows hanging down, centered at the seam line of your shirt. Don’t use the keyboard with your elbows reaching forward. This could cause isometric spasm in your neck and/or shoulders and arms, leading to pain and inflammation. 
• Keep your sternum or breastbone lifted. This keeps your torso, head and shoulders erect. Letting the sternum collapse down will pull the head forward and compresses your torso.
• Avoid forward head position. Keep your head erect, in line with your torso. Keep your screen at eye level. For every inch your head is forward it increases the weight on your upper back and neck by 10 pounds! When you use your cell phone, rest your elbows on your chest and hold the phone at eye level. 
• Use ear buds or headphones so you don’t have to crunch your neck when using a cell phone.
• Remember to take several exercise breaks throughout the day, even if only to empty the dishwasher, put in a load of laundry, climb the stairs a few times, do yoga, get in some planks and squats, dance, or take a short walk.
• Get to your chiropractor for help with posture tips, spinal adjustments, massage, and other therapies to address your pain or muscle pain.

Don’t be surprised if you catch yourself with poor posture several times a day. But as your habits change, Dr. Erickson says you’ll be able to spot poor posture right away and fix it. “If you catch yourself slumping, just think, I can fix this, then fix it. It's Done!”

Credit: American Chiropractic Association (ACA) 

Dr. Karen Erickson, ACA member