Image: Ergonomic Safety Program Logo


By the end of the day do you feel tension in your back and neck?  Do you find that your shoulders start to ache as the day progresses? Sitting most of the day and working at the computer, especially when we lean forward in our chair, contributes to chronic low-grade tension in our backs, necks and shoulders.  Ease the tension in your body when you SIT BACK.


Stand-up and look at your chair.  Does it have a back that fully supports you? Sit down and lean back to feel the support.  If your chair does not provide adequate back support, we encourage you to find one that does. For the purpose of this exercise, sit in one that provides solid support.

Chair backs help relieve tension during the day; however, we see that most people lean forward when working at the computer or even in meetings.

Simply lean back, relax and let the tension out. When you do so, close your eyes for 2 to 3 seconds and slowly exhale. Feel the tension flowing out of your body with your breath.

Sit back when you are:

--On the phone

--Talking with a co-worker

--Reading an email or hard copy

--In meetings

--Pondering the solution to a current problem


The Institute for Holistic Healing Studies and Human Resources sponsor the distribution of Healthy Computing Email Tips. Copyright 2009 Erik Peper, Ph.D. and Katherine Hughes Gibney. Permission to copy and distribute Healthy Computing Email Tips for personal use is granted. Distribution or copying of Healthy Computing Email Tips for commercial purposes is prohibited without prior written consent of the copyright holders.
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