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Ditch the computer slump
When we're sitting at a computer, most of us give in to the urge to slump forwards. Instead of pushing your shoulders forward, aim to push them in a together and down action to limit shoulder and back pain. When you're typing, it's best to have your keyboard positioned so that you don't need to bend your elbows out to the side. Likewise, keep your mouse close to your computer so that your wrists as straight as possible. Neck and shoulder pain are very common if you frequently have to bend awkwardly to look at the screen.
If your bad posture is due to spending long periods of time hunched over a computer, changing your equipment could go a long way towards rectifying the situation. Ergonomic chairs and desks can mean that less stress is being put on the wrong areas. Your office chair should provide adequate support for the lower part of your back and will be adjustable so that you can sit correctly. This isn't always the most practical option if you're reliant on your employer to foot the bill but it can make a big difference to your posture.
Be more active
One of the reasons why people who spend a lot of time working at a computer experience bad posture can be down to being inactive. Wherever possible, take regular breaks so that your body isn't compelled to be in the same position for hours on end. Exercise in general is also a good move. Do a variety of different exercises, including some for strength, some for flexibility, and some for 'core stability' (ones that stabilize the trunk). "Walking is good and is free and easy; swimming is also helpful, and other more formal exercises such as Pilates, aqua aerobics, and Tai Chi can offer gentle and controlled exercise that is not stressful on the joints," advises Woodbridge.
Changing your posture can take some getting used to, especially if you've been adopting the wrong posture for years and it's become second nature. Fortunately it's something that can be rectified if you're willing to make the effort but don't dismiss persistent pain. "Exercise and stretch and look after your health," says Woodbridge. "If you have pain that is not resolving, visit your doctor to make sure nothing more serious is wrong."
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