By Dr. Tony Garrow

Computers have made our lives easier in thousands of ways. One exception may be our health. Stress on the neck and back from abnormal posture can come directly as a result of improper computer posture. Many health problems like back pain, neck pain, headaches, pain down the arms, TMJ problems, and more stem from prolonged abnormal sitting at the computer. More and more of my patients including kids, are complaining of these problems.

When I was young, I used to spend my free time running around outside, riding bikes, playing sports, etc. Even when video games and simple computers became popular, they did not consume all of my physical activity time. Now we see kids spending 3-4 hours per day on the computer. Kids are becoming more inactive and easily spend the majority of the day sitting. Many health problems have resulted from this trend like an increase in the childhood obesity rate, headaches, and neck and back pain.

Prolonged sitting causes the spine and back to become tight. Overtime, one can develop an extreme abnormal posture from the awkward position that they sit in at their desk. Normally, the abnormal posture consists of forward head posture, slouched back, and rounded shoulders. In addition, a rotated head and shoulders can also develop depending on where the computer monitor is placed. Sometimes I see people with 2-3 inches of forward head posture. One study showed that for every inch your head goes forward, your neck muscles have to work 10 times harder. The extra work on these muscles makes them tired and sore. It is most frightening to see these bad postures in children. If a twelve year old girl experiences pain from bad posture, then what can she expect when she's 20-40 years old if the problem goes uncorrected.

So, what's the solution? Well, don't throw your computer out the window yet!!!

First, take regular breaks from the computer. Do stretches during the breaks like holding your shoulders and head back for 30 seconds for every 30 minutes on the computer.

Second, change your seated position. Your eyes should be in alignment with the middle of the computer screen. Next your legs and arms should be comfortable and your elbow and knees should be bent at a 90-degree angle. Lastly, your back should be straight against your chair and your head should be back, so your ears line up close to your shoulders. Sometimes putting a pillow behind your mid-back will help keep your back straighter.

Thirdly, if you already have developed abnormal posture, then you may need to retrain your body to restore a more normal posture. A Chiropractor who specializes in postural adjustments and rehabilitation can help correct the bad posture and then give suggestions on how to better work at the computer. I frequently work with kids and adults to correct their bad postures and to help change their daily bad positions.

As the world's technology changes, so do the world's health problems. I have noticed a change in the type of problems that most of my patients suffer from. In order to enjoy the benefits of computers and technology, we must learn how to adjust our lifestyles.