As you know, acupuncture is fantastic for relieving pain, but what if there were simple tweaks you could make to prevent pain? If you spend a significant amount of time on the computer or leaning forward while working, then this article is for you. Time on the computer or time spent in a similar position can take a significant toll on your posture. If you have neck pain, shoulder pain, lower back pain, or even numbness and tingling in your fingers then changing your posture can make a huge difference.
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Simple Posture Fixes to Reduce Desk Work Pain
TCM offers a great suite of tools to help alleviate pain caused by desk work and poor posture. Acupuncture, cupping, and gua sha are all effective ways to relieve acute and chronic symptoms. Coupled with habit changes, you’ll be sure to yield positive results.
Here are a couple things that everyone can do to improve their posture while sitting:
- Keep your shoulders behind your ears. Imagine a line extending 90 degrees from the middle of your ear and keep your shoulders behind that. Make sure to only move your shoulders and don’t try to clench your shoulder blades together.
- While typing, try to keep your elbows at around 90 degrees. If you work on a laptop then getting an extra keyboard or monitor to use is best. Desks that have built-in keyboard trays make this easier too.
- Keep the center of your monitor or screen at eye level. Make sure your head is straight and your shoulders are back before measuring.
- Take breaks! Making changes in your posture is hard so plan regular breaks to give your body a rest until you adapt. Aim for one to two times per hour, even if it’s only to stand up for a few seconds.
Helpful Adjustments to Make to Your Workspace
Depending on your individual preference, you might want to make even more changes. Many businesses will have resources to help with ergonomics, like changing chairs or using different types of wrist rests.
Standing desks are also a great option to change how much you sit during the day. You can stand for most of the time or alternate between sitting and standing. Some desks can also add in small treadmills or other ways to keep your feet moving while working. If a standing desk doesn’t suit your set up, then you can also try a lap desk. This can help keep your arms and wrists in a good position, but make sure to keep your screen as close to eye level as possible.
If you have a hard time sitting up straight, then adding in more core exercises can help. Yoga and/or pilates are popular and easy to access options. You can also modify the type of chair you use by trying something like exercise balls, core, or kneeling chairs. If you don’t want to buy a new chair, then we often recommend wobble or balance cushions that you can add to a chair to help engage your core!
Simple Stretches to Add to Your Routine
If you still find yourself leaning forward a lot while working or are having trouble keeping your shoulders and elbows in the right position, then sometimes stretching can help.
The easiest one to do is a simple door jamb stretch. Place your arm against the door frame, either straight or elbow at 90 degrees, then gently turn away from the door frame. If your left arm is against the frame then turn right, and vice versa. You should feel a stretch on the inside of your shoulder and upper chest.
For those with experience or interest in yoga, Bridge, Camel, and Wheel poses are especially helpful to open the shoulders and upper chest. Beginners can work towards a wheel pose by leaning over the back of a couch or exercise ball until your back flexibility improves.
Ready for TCM Support?
For additional help with pain or if you would like more specific support, then feel free to schedule an appointment with us! Acupuncture, cupping, and gua sha are all great ways to help with the pain and tension from improper posture or too much time spent sitting. To get started, head to our booking page and schedule your first appointment. If you’d like us to check your insurance benefits, we’d be happy to take care of that for you. Many insurance plans cover acupuncture as an adjunct therapy for mental health. Our acupuncture clinic in Washington, DC is in-network with CareFirst/BlueCross and Aetna.
About the Author
I find working as an acupuncturist to be truly inspiring, and am excited to come to work each day. I consider myself to be an integrative practitioner, and while I focus on Chinese medicine, I also incorporate Western medical concepts to best serve my patients.
