The perfect computer posture to prevent neck/shoulder and lower back pain.

Essential Adjustments:

Always take the time to adjust your chair, particularly if you share your computer with others:

  • Your seat should be adjusted so that your feet are flat on the ground, your knees are bent, but with a slight slope from your hips to your knees. You should end up with your hips ever so higher slightly than higher than your knees.
  • Your eyes should be level with the top of the computer screen. You may need to put the screen on a stand or even on a ream of paper to bring it to the right height.
  • Relax when sitting into your chair, making sure you have your bottom against the seat back with your shoulder blades touching the back rest of the chair.
  • Arms should be flat and your elbows level with the desk or table you are using. Use a seat with arm rests.
  • Take regular breaks. Never sit at the computer for more than 40 minutes; less if possible possible.
  • When you take a break, walk around and stretch a little; do something completely different.
  • Remove any obstacles from under your desk to ensure you have enough leg room.


On the move in the house or out and about with a laptop:

The portability of a laptop makes it very convenient and flexible to use, but it is tempting to use them in situations where you might be in an awkward position. You may not realise that you are in an uncomfortable or potentially pain inducing position if you are concentrating on what you are doing.

  • If using a laptop, invest in a stand to put it on (or use a ream of paper, your briefcase/bag or other object). This ensures the screen is as close ly to eye level as possible.
  • For laptops used in the home, it is a good idea to buy a normal keyboard and mouse which makes it much easier to use the laptop in a more ‘back friendly manner’.
  • When on the move with your laptop, take time to check your bag or briefcase for items you will not need. It is amazing how much unwanted ‘stuff’ quickly accumulates and the additional weight in your bag is extra weight that your shoulders and back have to bear.
  • Use a rucksack designed laptop case, carry it on both shoulders and adjust the straps so that the bag is held close to your back.
  • On the train……………If you are on the train and must use your laptop, don’t sit for long periods doing this, as you are looking down onto the screen with your head unsupported.

Using I-pads/tablet:

Using gadgets on your lap causes you pain as you hunch over to see the screen. Try to bring it up to eye level rather than holding you head in a forward position. A cushion or 2 or even a rolled up jacket on your lap to rest elbows on usually does the trick.

Stop Living A Life Limited By Backache

Get Back To What You Love

Causes Of Back Pain

Back pain. It’s a problem that affects millions of people in the UK every year. When your back hurts, many other things suffer too. Simple everyday tasks like getting in and out of a car, putting shoes on, picking up a child, sitting at a desk or standing in a queue for any length of time may become unmanageable.

There are many causes of back pain. Injuries, heavy lifting, ageing, recreational activities, poor posture, pregnancy and the stress of everyday life can all cause back pain. Many people choose to just ‘tough it out’ but there is a better way.

Did you know?

Chiropractors acquire their skills through an intensive 4 or 5-year full-time Uni course, and they are highly trained to diagnose the causes of back pain and provide hands-on treatment that works. Ignoring back pain doesn’t make it go away. In fact, it can make it worse. It’s important to treat not only the symptoms but also the cause.

If back pain is affecting your ability to get through the day and keeping you away from your favourite activities, consider chiropractic care. A Chiropractor is specially trained to find the root cause of your discomfort, diagnose what’s going on, recommend a treatment plan for your recovery and equip you with tools and advice that keep pain and further injury at bay. Stop living a life limited by backache. Get back to what you love.

Getting Back Into Action

Chiropractic care can restore healthy function to your spine and the related muscles and ligaments to get you moving again. Chiropractors are specialists in the adjustment of the vertebrae of the spine and other joints of the body. Adjustment helps to restore normal movement and alleviate pain– so you can enjoy your everyday activities again as quickly as possible. Complications are rare, and side effects such as temporary soreness are usually minor.

Patients Play A Role

The success of any treatment relies on patients playing an active role. Simple things to keep in mind include warming up before and stretching after physical activities,  keeping good posture at the desk and in front of the TV, keeping backpacks and handbags light, lifting objects safely, and stretching after an hour of television viewing or sitting at the computer. We will go through all of this with you when we see you in the clinic.

Backpacks for school children: avoid back pain

We know that backpacks are a great way for schoolchildren to carry their books and stationery but the design of the bag and, crucially, how your child carries a bag can make a big difference in preventing back pain. In short, the best way for kids to wear a backpack is to:

Pack It Light, Wear It Right!

Children have a tendency to sling their backpacks on one shoulder, which defeats the point of a bag with two straps, as the load is significantly weighted on one side of the body, pulling the shoulder down and putting pressure on the neck Here are some helpful tips that will help your child carry their backpack with ease.

Also, carrying too heavy a load can lead to poor posture and a distorted spinal column. Over time this can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage. A heavy backpack carried on one shoulder forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back.

Prevention Is Key:

  • Choose the right backpack
    Select a lightweight backpack in vinyl or canvas. Pick a backpack with two wide, adjustable and padded shoulder straps, along with a hip or waist strap, and padded back.Try the backpack for fit and comfort – ensure it’s not too snug around the shoulders and armpits, and that it’s proportionate to the wearer’s body type.
  • Packing it properly
    Your child’s backpack should only contain what is needed for that day. A full backpack should be no more than 10 to 15 per cent of the wearer’s body weight. Place the heaviest objects close to the body and light or odd-shaped objects away from the back.
  • Putting the backpack on
    Place the backpack on a flat surface and slip on the backpack one shoulder at a time, adjust the straps to fit comfortably.When lifting the backpack, use both arms and legs and bend at the knees – give young children a hand.
  • Wearing a backpack
    Backpacks should never be worn over only one shoulder – this can result in neck, shoulder and back pain.
    Both shoulder straps should be used and adjusted so the backpack sits flush against the back.Test the fit of the backpack by sliding your hand between the backpack and your child’s back – if you can’t slide your hand in, the backpack is too snug.