When it comes to computer posture, I believe everything is temporary. A permanent curve in the spine will only happen if we never implement good computer ergonomics. How do I correct my poor computer posture quickly? And how long it will take? Those are the important questions.
This article will talk about how slouching affects spine alignment. Then, it’ll talk about how to prevent permanent spine curvature from slouching.
This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity.
All the workplace wellness tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
Will Slouching Cause a Permanent Curve in my Spine?
The answer to this question is a little complex. It’s not a yes or no answer. The short answer, yes, slouching is very likely to indirectly cause a permanent curve in the spine if it’s never corrected. But if it is corrected, straightening the spine after slouching is a possibility, as it was in my experience.
Slouching doesn’t directly cause a forward curve in the spine. It’s an indirect negative effect. Slouching for long periods of time causes our muscles, tendons, and other soft tissues to tighten up and become less mobile. Then, these tight tissues are what causes our spines to be constantly pulled out of alignment. I talk more about this in my article titled Poor Computer Posture: The Cause and Effect Relationship Between Muscle Tension and Chronic Pain.
First, we need to understand the spine has natural curves in it.
And this is a good thing. We need to maintain these natural curves to sit with a balanced, neutral spine. Especially when we’re sitting for long periods of time. That is good computer posture. To better understand the natural curves of the spine, check out my article titled Computer Posture: Why “Sit Up Straight” is Bad Advice.
Second, slouching forward compresses the spine in some areas.
And it overextends the spine in others. This is where slouching can cause a curve in the spine that’s more exaggerated than its normal curves.
If it’s not corrected, continuing to slouch is very likely to cause a permanent back curve from bad posture. I used to be guilty of this. My back wasn’t just curved while I was sitting at a computer, even though that is what caused it. I would carry this bad posture curve with me outside of the office. When I was driving, exercising, even while I was sleeping. My body was basically stuck in that position all day and night.
How slouching affects spine alignment
Let’s talk about the long-term effects of poor posture on the spine. Anterior means the front of the body. In this case, the front of the spine. And posterior has to do with the rear of the spine.
When we slouch forward at a computer, we are compressing the anterior spine. Each vertebrae has a soft tissue disc between it. When the vertebrae on the anterior spine are compressed, it crushes the discs.
At the same time, we are overextending the posterior spine. This has an opposite effect on the posterior of the discs. The discs are getting pulled apart on the rear of the spine, which can eventually cause tearing of the discs. Especially when we hold this compromised, poor posture for long periods of time.
So, oftentimes the same discs are getting 2 different types of damage. The anterior of the disc is getting crushed. And the posterior of the disc is getting pulled and eventually torn. Both are different types of spinal disc degeneration.
How to prevent permanent spine curvature from slouching?
As covered in my free ebook, there are 2 main ergonomic variables in order to prevent hunchback from bad posture. When sitting with a balanced, neutral spine, make sure that:
- your elbow level is slightly above your desk level. Raise or lower your desk to meet this requirement. If you don’t have an adjustable desk, raise or lower your chair to get your elbows to the correct height.
- the top of your monitor screen should be even with your eye level. Raise or lower your monitor to meet your eye level, not the other way around. Your eye level and elbow level should always be the same when you are sitting with a balanced, neutral spine with its natural curves intact.
Not only do these 2 posture tips prevent a curved spine in the future, they can also help with straightening the spine after slouching in the past.
THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.
If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!
If you liked this article on slouching and spine health, check out my book titled 45 Ways to Improve Computer Posture.
This book is a great supplement to the article you just read. It covers healthy ergonomic habits like posture, sleep, hydration, and breathing.
I wrote this book to be the resource I wish I had back in 2002, when I first started sitting at a computer for long periods of time.
Go to SittingPosture.com/book to learn more.
Take care,
Todd Bowen