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How to Stop Slouching at Your Desk

How to Stop Slouching at Your Desk

One of modern life’s biggest challenges is how much time we spend sitting. When you spend hours slouching over a desk, you’re bound to find yourself in pain. 

That’s because bodies are made to be in motion, and spending hours at a desk is a recipe for curved shoulders and back and neck pain. At Premier Spine Institute in The Woodlands and Humble, Texas, Bonaventure Ngu, MD, is a board-certified orthopedic surgeon passionate about relieving and preventing back pain

Why good posture matters 

Good posture isn’t just for ballerinas. Maintaining your spine’s natural curves in a balanced way prevents pain caused by musculoskeletal problems. Such problems include back, neck, and shoulder pain. 

When you develop long-term slouching habits at your desk, your body can allow structural changes in your spine and muscles. These are difficult to reverse. 

However, having good posture improves your breathing and circulation. Oxygen gives you nutrients; as your blood circulates, it carries them throughout your body. 

Plus, sitting straighter improves your confidence and helps you stay alert. 

3 ways to improve your posture at your desk

Ergonomics is the science of efficient design. How you stand, sit, and handle repetitive movements help your back remain healthy by providing support. With a mix of ergonomics and awareness, you can improve your posture and prevent or reduce pain. 

1- Ergonomic workspace 

Each element of your work area affects your posture, from your chair to your desk and monitor placement to your feet. You want a chair that supports your spine’s natural curvature and keeps your feet flat on the floor and your knees at a 90-degree angle.

The desk should be at a height that allows you to reach it naturally without hunching forward or reaching too high. Keyboard trays are helpful because they support your arms in a natural position. 

Your monitor should be at eye level. 

When your workspace is ergonomically correct for your body, all structures can naturally relax into a comfortable position, preventing painful conditions or flares. 

2- Strengthen your core 

Tighter abs support your lower back and improve your posture. Incorporating exercises like plank into your regular routine can help you build strength without taking a lot of time. 


Do what you need to do to check your posture throughout the day. You can set a timer if it helps. The idea is when you find yourself slouching, straighten up. The more you become aware of your posture, the more you can correct it. After a bit of trial and error, it’ll become a habit. 

At Premier Spine Institute in The Woodlands and Humble, Texas, we specialize in spine health. Book your appointment online here.

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