Whether you sit at a computer all day or regularly look down at your device, you could develop neck or back pain, or even a neck hump. Lucinda Lions explains six ways to combat poor posture and the pain that can come with it.

Do you find yourself slouching at the computer?

Are you regularly looking down at your devices?

Has your posture deteriorated over time?

I can definitely answer a resounding ‘yes’ to two of those questions. In fact, because I have a tendency to slouch at the computer when I’m busy, I’m shocked that I haven’t woken up as a permanent human right angle.

For that reason, I’ve done some basic research on ways to improve my posture. I’m certainly not a posture expert, but just like me, I have a hunch (get it?) some of you are prime candidates for developing pain in your back and neck due to poor posture – especially if you work at a desk for most of the day.

Here’s what I’ve found.

(By the way, if you are an expert, please add your advice in the comments section. Help us all out!)

First, what is a neck hump?

The experts say that a neck hump is a small hump at the base of the neck, which is generally caused by consistent ‘forward head posture’. As a result, the body lays fatty deposits around the spine to help support this unnatural head position. Not only is the hump physically unappealing, but it can also cause nagging back, neck and shoulder pain. Yes, it’s quite literally a pain in the neck!

How to improve your posture

Good posture isn’t about being ridiculously straight with your chin up, arms pulled back and chest out, because that’s also an unnatural position. Good posture, apparently, is about keeping the natural curves of your back in balance and training your body to function in positions where the least strain is placed on supporting muscles and ligaments. This applies when standing, sitting and sleeping.

1. Do hump-busting exercises

There are specific exercises that strengthen your back, neck and chest muscles to facilitate good posture. With good posture, your head will remain in natural alignment, rather than pushing forward.

Check out this useful video on how to get rid of a neck hump and improve your posture through targeted exercises:

2. Have a mirror in your work space

It’s easy to forget to sit or stand properly, but with a mirror nearby you can correct your posture the minute you slouch. You could say there’s a constant opportunity to ‘reflect’. (Sorry!)

3. Set a timer and move around

Set a timer to take a 5-minute movement break for every hour you sit at your desk. Use the time to do a few gentle stretches, take a short walk outside, or simply pop to the break room to make a cup of coffee.

Moving around is a great way to loosen all your muscles and ensure you don’t melt into the bad position for hours.

4. Have a torch in your chest and be a puppet on a string

To improve posture, I once heard an expert talk about pretending to have a torch in the middle of your chest. To keep shining the light straight ahead you should stand straight, because if you stand too far forward the light shines downward, if you stand too far back, the light shines upward.

She also explained about being a puppet on a string. To stand straighter, imagine there’s a string going from the top of your head, holding you up. By imagining this, you become straighter and taller.

5. Towel support

At a visit to my physiotherapist, I told him about my slouching woes. He suggested rolling up a towel and putting it at the base of my office chair, because that would force me not to slouch. He was right, it worked quite well. I still managed to slouch though, because I’m exceedingly talented. Also, because I alternate between sitting and standing at my desk, I constantly find new, exciting ways to truly function horribly.

6. Posture improvement device

There are many posture improvement devices on the market, but they come with widely mixed reviews, so make sure to do your research. Be sure to chat with a professional, such as a physiotherapist, before making any purchases to ensure you find a device that works for your specific issue, and that won’t be doing more harm than good to your body.

Article updated for 2023.

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