How to Avoid Forward Head Posture When Working at a Desk

Your neck muscles work hard to hold your head in an upright position. Sitting hunched over a desk or slouched in a chair strains your ligaments, muscles and spine. A forward head posture can cause tension headaches, muscle spasms and painful knots in your upper back and neck. Your spinal column is designed to support the weight of your head when your head rests directly over your shoulders. Maintain correct posture with the right tools and good work habits.

Things You'll Need

• Ergonomic chair
• Footrest (optional)
• Document holder
• Prescription computer glasses (optional)
• Anti-glare filter

Show More

Instructions

• 1

  Sit in an ergonomic chair with lumbar support and adjustable settings. Adjust the backrest to support the curve in your lower back. Adjust the seat height so your arms are parallel to the floor when you write or type. Use a footrest if your feet don't rest flat on the floor. Sit upright while you work. Do not slouch against the armrests or lean your weight on your elbows.

• 2

  Position desktop computer equipment for comfortable use. Place your monitor directly in front of you and about one arm's length from your face. Adjust the monitor's height until its top is at the same level as your eyes. Place your keyboard in front of you and your mouse next to your dominant hand.

• 3

  Use a laptop computer on a desk. Do not work on a laptop while you sit on the floor, on a couch or in bed. Elevate your laptop with a stack of books or other support so its top edge is at eye level. Attach an external mouse and keyboard. For maximum comfort, attach your laptop to a docking station with an external monitor.

• 4

  Organize your workspace. Arrange tools and materials on your desk to minimize straining and bending forward. Keep items you use frequently, such as a telephone, pens and files, within easy reach on your desktop. Place smaller items in the top drawer.

• 5

  Use a document holder. Position it next to your computer monitor, or between your monitor and keyboard. Ensure that you can read without twisting your neck or bending your head. Direct a task light on your documents so you can read without squinting or leaning forward.

• 6

  Correct vision problems. Blurry vision forces you to bend forward to read the words on your monitor. Your optometrist can prescribe eyeglasses designed for computer work. To eliminate glare, position your monitor away from overhead lights, cover bright windows with drapes and blinds or attach an anti-glare filter.

• 7

  Take frequent breaks. Stop working for several minutes every 30 minutes. Perform a quick exercise while seated, or stand up and stretch. Roll your neck from side to side, shrug your shoulders or squeeze your shoulder blades together to relieve muscle tension. Tight muscles can pull your shoulders forward and your head down.