At least 80 percent of Americans will experience back pain or problems in their lifetimes, according to the American Chiropractic Association. It's no wonder; the U.S. Census Bureau reports that at least 34 percent of Americans use a computer at work. Hours of sitting in a desk chair in front of a computer with bad posture can result in a painful back, neck and shoulders. By following proper chair posture, you can ensure that you have a healthy back whether or not you spend all day in front of a computer.
Step 1
Shift your body so you are sitting closer to the edge of your hair. You should not rely on your backrest to support your back; rather, your back should not be touching your backrest at all.
Step 2
Drop your shoulders, suggests the Cleveland Clinic. Roll your shoulders to stretch them if they begin to feel stiff throughout the course of the day. The American Academy of Orthopaedic Surgeons recommends using a chair with adjustable armrests. Move the armrests so your elbows can rest at a 90-degree angle.
Step 3
Place your feet flat on the floor. If your feet don't reach the floor, invest in a footrest or stool that bends your knees at a 90-degree angle when sitting at the edge of your seat. An adjustable-height seat is also a helpful way to ensure that your legs stay in the proper position.
Step 4
Roll your tailbone and tuck it under your bottom so your abdominal muscles are engaged. A weak core and lower back results in back pain over time, so it's important to engage your core muscles as you sit. You may even replace your regular desk chair with a balance ball for added benefit, suggests the manufacturers of the Bosu ball.
Step 5
Stand up and stretch for each 30 minutes you spend sitting. Staying in the same position all day can create back, neck and shoulder pain. Take a walk, stretch in your office or grab a drink of water before you settle back in again.
Step 6
Place three tennis balls between your back and your chair's backrest; one on the spine and one on either side of the spine, suggests Spine-Health. When you're just learning to maintain proper posture, tennis balls are an ideal way to hold the correct position and train yourself to maintain better chair posture throughout the day.
