If you have ever worked at a computer, this article is for you!
It’s easy to underestimate the importance of your head and how it dictates what happens to the rest of your body. But YOU’RE NOT ALONE.
FEATURES AND POSITIONS OF YOUR OFFICE EQUIPMENT
FONT SIZE
What happens to your head when the font on your monitor is too small to read? Your neck tends to glide forward, you lean forward or perform some combination of the two to get closer to the screen which decreases your back support and increases stress around your neck, shoulders, and upper back.
BACK SUPPORT
What happens when you sit upright but without an adequate support from your chair? The curve in your lower back gets lost and you compensate with greater curve in your upper back as your head glides forward causing tightness through the front of your neck and chest. This could cause both neck and shoulder problems.
ANGLE OF THE BACKREST
What happens when the backrest of your chair allows you to lean back more than 110 degrees? Your head tends to glides forward to maintain “eyes on the horizon”, looking straight ahead. You lose the curve in your low back, compress down on your diaphragm, diminish your lung capacity and, ultimately, your energy levels.
DUAL MONITORS
What happens to your head when you use two monitors? Whether you a) center both monitors and split the difference or b) set your primary monitor in line with your body/keyboard and place the secondary monitor on the side of your dominant eye. Either way, you end up rotating your neck which rotates your spine and causes overuse repetition injuries.
HIGH MONITOR
What happens when your monitor is too high? Your neck tends to bend backwards and close the space between the bones in your neck which can cause compression of the blood flow to the head causing headaches and/or compression of the nerves that supply the arm causing sharp pain.
In all of these examples, the features and positions of your office equipment influence neck posture–but not necessarily in a good way. With daily repetition, a random innocent behavior can become one that breaks down your spine over time.
HEAD ALIGNMENT OVER YOUR SHOULDERS
Did you know that gliding your neck forward can have the same effect on your spine as looking up toward the ceiling? Repeated and constant compression on the discs between your bones can lead to narrowing of that space or damage to the discs and eventually press on the nerves that feed your arms.
HEAD WEIGHT
Did you know that your head should weigh only 8-10 pounds? For every inch your head moves forward of your shoulders, you head weight essentially doubles in weight. So an 8-10 pound head can weigh anywhere from 20-40 pounds depending on how far your head is slumped forward.
HEAD ALIGNMENT
Did you know that muscles that are excessively lengthened or shortened over time can lose their healthy properties? Muscles will not only weaken from being overstretched over long periods of time but also diminish critical blood flow for nutrition and healing. This means the muscle also can’t provide the strength you need from it when you make demands on it.
BLOODFLOW TO THE HEAD
Did you know that the blood vessels that run up either side of your neck and provide nutrition to the brain can become kinked or narrowed? With bad posture and misalignment of the neck bones, the nutrition, and oxygen can be diminished to the brain, giving symptoms of headaches and fatigue. Over time, the muscles will adapt to this new posture and the bones, in an effort to maintain an optimal alignment, will start to create extra bone growth (called bone spurs) in the areas of the spine which will also cramp the space where blood vessels and nerves run through.
These are a small series of examples we might not realize are impacting us every day. The importance of keeping your head in line with your shoulders can not only help you think better and avoid a lot of repetitive stress but finish your work day without that common neck and shoulder aching experienced with computer work. Think twice before you slouch. It could be your quality of life we’re talking about.
Final thought: Posture isn’t important…..unless you want to look taller, stronger and slimmer; feel more energetic, alert and productive. These tips may require some extra effort but I guarantee you, in the long run, they will take up much less time than all those doctor, chiropractic and physical therapy visits.
For more information on how to improve your body mechanics and postural alignment, reach out to us at hello@backbonecushion.com. We’re always here to help get your back on track!
