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The Effects of Poor Desk Posture

For many people who spend long hours in front of a computer at a desk, poor posture has several adverse effects. Chronic pain in the back, neck and shoulders, headaches and numbness are some of the consequences of slouching or sitting in an unnatural position at one's desk, such as with a phone on one's shoulder. Your overall posture may also be affected. It is important to maintain good posture at your desk to avoid these negative effects.

  1. Overall Posture

    • Slouching at a desk for long periods of time hurts the spine by squeezing it and putting pressure in places where it shouldn't be. Lack of movement and poor posture reduce circulation of blood to the spine. The lumbar curve of the back is also reversed while slouching. All of these things contribute to poor posture and misalignment when sitting or standing, pain, stiffness and sometimes degenerative spine disease.

    Back Pain

    • Back pain is the most common effect of poor desk posture. When the spine is compressed and stretched unnaturally, lubricating gel between the spine's discs is limited in its flow. Sitting for long periods of time increases this problem. The reversal of the lumbar curve caused by slouching causes and exacerbates low back pain, as well as forcing mid-back muscles to hold up the neck and head in ways they aren't meant to.

    Headaches, Shoulder and Neck Pain

    • Poor sitting posture can lead to pain in the shoulders, neck and head. Hunching with the head and neck unnaturally forward and the shoulders rounded limits the flow of liquids in and out of the spine, causing stiffness and pain. Blood vessels may also be constricted when slouching, which leads to headaches.

    Other Negative Effects

    • Poor desk posture, like any repetitive activity, can cause uneven muscle tension. This may lead to numbness or tightness in the shoulders, elbows, hands, fingers and wrists. These symptoms could be warning signs of repetitive strain injury, which could necessitate changing jobs or careers to avoid sitting at a computer for long amounts of time. Poor posture is also thought to contribute to problems in the body's other systems; for example, digestion, breathing and joints.

    Mitigating Effects

    • Be conscious of your posture when sitting. Sit with your weight distributed evenly, your lower back arched and your feet planted on the ground. Strengthening abdominal muscles with exercise is one way to combat low back pain. The abdominal muscles strengthen the spine and aid in attaining good posture. Stretching is another method by which to mitigate the negative effects of sitting at a desk. If you must spend long amounts of time at a desk, take plenty of breaks to walk around and stretch your spine. Make sure that your chair is at a comfortable height and that your computer is at eye level.

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