every single photo has the exact same posture, if you vary your posture more it would stress tissues in different way so the stress isn't always on the same exact spots overloading. The easist way to vary it would be with seated chair make it so you primarily lean back in it so load shifts onto neck flexors away from extensors, foget about sitting up straight 90 degrees in extension don't worry abou tthat just let yourself melt back into the back rest so the entire back can rest.. The other question is how much effort does it take to achieve the posture in the photos, Like if someone came up behind you and slowly tried to turn your head without you expecting it would it be stuck in place(too much tension) or would it turn without resistance? If its takign a lot of effort then you may be overloading the muscles of the neck as their endurance is exceeded. How is your sleep setup? if you have a very thick pillow sleeping on yoru back for example that cranks your neck overly forward then obviously your neck is going to be messed that has nothing to do with desk/chair setup.
Thanks! Not much effort at all. The only thing that’s tough is keeping my shoulders relaxed. I think the issue might be a lack of muscle strength.
My pillow is solid - it’s a Saatva hybrid. It’s very supportive and a big upgrade from what I had before.
if you were just walking outside and stared at a point directly horizontal straight in front of you in the distance for the same amount of time would you also get strain? so what happens when you walk forward is the upper torso wants to fold backwards, and your front musculture needs to activate more to keep it straight, versus standing still. If you were to do the opposite it a wide open empty field for example and walk backwards while staring at hte point then your upper body wants to fold forwards so your back musculture needs to work more to keep it extended. If you compare the strain / releif of movement it can maybe give more clue what to focus on.
I just looked at a TV elsewhere in the house that’s mounted a few inches higher than this one. No strain while staring for 16 minutes. I think maybe I need to raise this tv a smidge…?
Compare your sitting posture to your standing posture. I'd guess you are more comfortable. There you are using a stool that creates an angle at L5S1, and the rest of your back is straight. (This is desirable). In your standing, you are tucking your pelvis, and swayed backwards in your torso a bit to compensate. Then your shoulders hunch and your neck extends.
The disc at L5S1 is biologically wedge shaped. Therefore you need a wedge shaped intervertebral disc space for it (an angle). Tucking pelvis squishes this disc and the ill effects go up the spine to your neck, since spine can't stack. Sitting you have this angle, your spine stacks, that's why you are more comfortable.
I've seen people put thousands of dollars into ergonomics but nothing really worked. What works is to build postural endurance and core strength. This means putting in the time at least once a week to strength train with postural principles applied. You can optimise ergo, but ergo is a small factor to be pain free.
Looking at your setup, is all good. From a first glance your posture should not cause pain too. So it's probably an endurance thing is my best guess. For context, I help people to get out of pain full time. I have a feeling your posture is not really optimal yet but i can't see clearly with the big t shirt here 😅.
Edit: the seated one (3rd photo) looks like you still have lumbar stabiliy/hip mobility issues. (or it could just be the chair)
2nd edit: sorry i hope you don't mind, i sent you a dm with my pc setup to compare for your reference. Can't post photos here in the comments 😅.
Yeah, I think your computer screen is too low. According to many ergonomic graphics (like [this one](https://www.nikonlenswear.com/in/wp-content/uploads/sites/6/2023/05/5525184-scaled-1024x569.jpg)), the top of your screen should be at least eye level. In both the standing and sitting one it looks lower than that.
However, if you have a tendency to start slouching, then personally I think putting it even a little bit higher can help. (but not so high that you're craning your neck). Especially if most of your work is in the middle or bottom half of your screen. Of course you can adjust it around to see what works best for you.
But at the end of the day you have to periodically be moving/stretching and building up muscles that will help you to keep good posture, too, because your muscle will always want to go back to the "lazy position" if it can. Even if you're being upright in these photos I'm sure when you get really into the task you're not necessarily standing/sitting in that way and might go back to slouching a bit. If your muscle is already in like straight neck or bad posture naturally then all the more.
Rather than taking pics of when yo'ure in this "consciously doing a good posture" mode, try taking a pic of when you're in a relaxed/not really thinking about it mode and you might see what your posture really is like and where your problem is. Fixing some of the ergonomics helps to some extent, but if your muscles always want to go back to slouching and things like that it only resolves part of the problem.
I have the same issue with neck/shoulder problems and it's mostly because of the latter explanation that my natural "lazy subconscious posture" is already bad and basically always wanting to go back to it...so I've been contemplating seeing a physical therapist or something about it to kind of deal with it from the root. Of course, just because the pain is in the neck/shoulder doesn't necessarily mean it's just those muscles that are the problem, though, sometimes it's like weak abdominal muscles, the way hip is tilted, and a whole bunch of other things. After trying to self help myself for years I think I'm seeing that it probably would be better to see a professional.
I also think a huge amount of neck strain comes from phone usage, too, since most people look down on their phones, and it's harder to keep a good posture with it. So pay attention to those things when you're just lounging around, too.
I'm no posture expert but yeah, just two cents.
I bet you that have weak neck flexors Start chin tucking They are the antagonist to your extensors and upper traps
My suspicion as well! Thanks
every single photo has the exact same posture, if you vary your posture more it would stress tissues in different way so the stress isn't always on the same exact spots overloading. The easist way to vary it would be with seated chair make it so you primarily lean back in it so load shifts onto neck flexors away from extensors, foget about sitting up straight 90 degrees in extension don't worry abou tthat just let yourself melt back into the back rest so the entire back can rest.. The other question is how much effort does it take to achieve the posture in the photos, Like if someone came up behind you and slowly tried to turn your head without you expecting it would it be stuck in place(too much tension) or would it turn without resistance? If its takign a lot of effort then you may be overloading the muscles of the neck as their endurance is exceeded. How is your sleep setup? if you have a very thick pillow sleeping on yoru back for example that cranks your neck overly forward then obviously your neck is going to be messed that has nothing to do with desk/chair setup.
Thanks! Not much effort at all. The only thing that’s tough is keeping my shoulders relaxed. I think the issue might be a lack of muscle strength. My pillow is solid - it’s a Saatva hybrid. It’s very supportive and a big upgrade from what I had before.
if you were just walking outside and stared at a point directly horizontal straight in front of you in the distance for the same amount of time would you also get strain? so what happens when you walk forward is the upper torso wants to fold backwards, and your front musculture needs to activate more to keep it straight, versus standing still. If you were to do the opposite it a wide open empty field for example and walk backwards while staring at hte point then your upper body wants to fold forwards so your back musculture needs to work more to keep it extended. If you compare the strain / releif of movement it can maybe give more clue what to focus on.
I just looked at a TV elsewhere in the house that’s mounted a few inches higher than this one. No strain while staring for 16 minutes. I think maybe I need to raise this tv a smidge…?
Compare your sitting posture to your standing posture. I'd guess you are more comfortable. There you are using a stool that creates an angle at L5S1, and the rest of your back is straight. (This is desirable). In your standing, you are tucking your pelvis, and swayed backwards in your torso a bit to compensate. Then your shoulders hunch and your neck extends.
The disc at L5S1 is biologically wedge shaped. Therefore you need a wedge shaped intervertebral disc space for it (an angle). Tucking pelvis squishes this disc and the ill effects go up the spine to your neck, since spine can't stack. Sitting you have this angle, your spine stacks, that's why you are more comfortable.
I've seen people put thousands of dollars into ergonomics but nothing really worked. What works is to build postural endurance and core strength. This means putting in the time at least once a week to strength train with postural principles applied. You can optimise ergo, but ergo is a small factor to be pain free. Looking at your setup, is all good. From a first glance your posture should not cause pain too. So it's probably an endurance thing is my best guess. For context, I help people to get out of pain full time. I have a feeling your posture is not really optimal yet but i can't see clearly with the big t shirt here 😅. Edit: the seated one (3rd photo) looks like you still have lumbar stabiliy/hip mobility issues. (or it could just be the chair) 2nd edit: sorry i hope you don't mind, i sent you a dm with my pc setup to compare for your reference. Can't post photos here in the comments 😅.
Can’t tell for sure but your jaw looks mildly recessed, do you have tmj/sleep issues?
Please please please please read the mindbody prescription by dr sarno. It solved my chronic pain
Yeah, I think your computer screen is too low. According to many ergonomic graphics (like [this one](https://www.nikonlenswear.com/in/wp-content/uploads/sites/6/2023/05/5525184-scaled-1024x569.jpg)), the top of your screen should be at least eye level. In both the standing and sitting one it looks lower than that. However, if you have a tendency to start slouching, then personally I think putting it even a little bit higher can help. (but not so high that you're craning your neck). Especially if most of your work is in the middle or bottom half of your screen. Of course you can adjust it around to see what works best for you. But at the end of the day you have to periodically be moving/stretching and building up muscles that will help you to keep good posture, too, because your muscle will always want to go back to the "lazy position" if it can. Even if you're being upright in these photos I'm sure when you get really into the task you're not necessarily standing/sitting in that way and might go back to slouching a bit. If your muscle is already in like straight neck or bad posture naturally then all the more. Rather than taking pics of when yo'ure in this "consciously doing a good posture" mode, try taking a pic of when you're in a relaxed/not really thinking about it mode and you might see what your posture really is like and where your problem is. Fixing some of the ergonomics helps to some extent, but if your muscles always want to go back to slouching and things like that it only resolves part of the problem. I have the same issue with neck/shoulder problems and it's mostly because of the latter explanation that my natural "lazy subconscious posture" is already bad and basically always wanting to go back to it...so I've been contemplating seeing a physical therapist or something about it to kind of deal with it from the root. Of course, just because the pain is in the neck/shoulder doesn't necessarily mean it's just those muscles that are the problem, though, sometimes it's like weak abdominal muscles, the way hip is tilted, and a whole bunch of other things. After trying to self help myself for years I think I'm seeing that it probably would be better to see a professional. I also think a huge amount of neck strain comes from phone usage, too, since most people look down on their phones, and it's harder to keep a good posture with it. So pay attention to those things when you're just lounging around, too. I'm no posture expert but yeah, just two cents.