– Whether for work, fun, or both, most people spend long periods sitting or slouching in front of a screen. Excessive sitting can lead to poor posture, which in turn increases the risk of a range of problems including muscle pain, joint pain, headaches, fatigue, altered digestion and respiration, and even nerve tissue compression, according to Mark Gugliotti, D.P.T., an associate professor of physical therapy at New York Institute of Technology.
“Good posture is important because it establishes a musculoskeletal balance within the body. This balance enables the body to move more fluidly and functionally while conserving energy and avoiding undue stress,” said Gugliotti, a practicing physical therapist.
“Many of our general day-to-day aches and pains, especially if you’re working at a desk or workstation regularly, come from those prolonged habitual positions of posturing,” Gugliotti explained. For example, tension, tightness, or the position of a laptop or other device can promote headaches, neck pain, and shoulder rounding. “There is always the possibility of nerve tissue compression through the shoulders, or at the wrist and hands if you’re not careful. Slouching into the chair could also put undue stress and strain on the lower back,” he added.
Gugliotti advises changing positions frequently during the day and taking breaks to get up from your workstation and walk around. “One recommendation is to set a timer to do this every 30 minutes,” he said.
Also, choose your furniture wisely. A properly fitting chair that adjusts to you and fully supports your spine can make the difference between comfort and back pain. Gugliotti recommends looking for a chair with adjustable height and the ability to recline.
Other tips for better workstation posture include keeping arms, hips, and knees positioned at a 90-degree angle while seated, and positioning the laptop or monitor directly in front of you on a sturdy surface. Ideally, “The screen should be an arm’s length away with a preferred height that aligns your eyes with the upper third of the screen. At home, this could easily be achieved with a few books placed under the monitor,” said Gugliotti. An ergonomic mouse or a small footrest under your desk are other small aids that can improve posture and reduce pain, he added.
Gugliotti also noted that frequent smartphone use can lead to “tech neck,” when additional stress is placed on the neck because users are frequently bending down to view the screen.
“Having your phone more towards the front of your face would be the best scenario,” he advised.
Gugliotti is one of many New York Tech faculty lending their expertise to help tackle real-world challenges. Visit to learn more.
