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Working Safely at the Computer

woman working at the computer desk

An estimated 65 million Americans sit in front of a computer for work, and more than half of Americans have a computer at home too. We know that sitting for long periods isn’t good for you under any circumstances, but when you combine hours of sitting with computer use you have a recipe for back pain.

Though sitting down to a computer and working may seem like a pretty straightforward motion and action, the truth is that there are right ways and wrong ways to do it.  By learning the “to-dos” and the “don’t dos”, you can keep your back healthy and keep yourself pain free. Here’s what you need to know.

Pay Attention to Your Posture

When you sit down to your computer, take a moment to look at your positioning. To get a really good sense of how you’re sitting, tell a co-worker that you want to check your posture and ask them to circle back in a bit and take a photo of you when you’re not looking.

Take a close look at where your head is in relation to your shoulders, whether you’re close to your computer or reaching, and where your monitor is in relation to your eyes. Your head should be straight above your shoulders rather than leaned ahead of them, and your mouse should be positioned so that you barely have to move your arm from the keyboard to use it.

Any reaching causes strain to your shoulder or wrist, and over time that will translate into back pain.  Your monitor should be at eye level: if you are looking down or up to see it, then it needs to be repositioned.

Position Your Chair Correctly

For as much time as you’ve put into learning to use your computer and the software you rely on for work, you need to spend at least a few moments to learn the right way to use your chair.

You should be positioned so that your body is only as far away from your monitor as the length of your arm, with the seat high enough to keep your eyes level with the monitor and your feet flat on the floor, with your knees at a 90-degree angle over your ankles.

If you feel like your lower back is uncomfortable or unsupported, you’re inviting pain. Either get yourself a new chair or a lumbar support pillow to fill the space between your back and the chair.

Though many people think the chair back should be completely vertical, your spine will be more relaxed if it is slightly reclined.

Don’t Just Sit There

No matter how much pressure you’re under or what kind of deadline you have to meet, it is important that you get up and walk away from your desk at least once an hour.

Take the time to take a walk, even if it is just to the bathroom or to refill your water bottle. Better yet, do a minute’s worth of stretching. You’ll be amazed at how much better you feel.

Get a Headset

If you’re a multi-tasker who is pecking away at your keyboard (or even taking notes on a notepad) at the same time as you’re holding the phone between your head and your shoulder, you’re setting yourself up for severe neck strain.

The best option for keeping your head straight (and your hands free) is to use a headset, or if you’re in your own office to use a speakerphone.

Schedule a Consultation

If you are concerned about your back and neck, we warmly invite you to reach out and make an appointment with Craig C. Callewart, MD PA. At our convenient locations in Dallas and Addison, our dedicated team of professionals will explain your options in full and answer any questions you may have.

Contact us today to set up your consultation!

Patient Reviews

  • "Dr is very personal and professional! I recommend highly!"

    Mark Feller
  • "Best orthopedic Surgeon I had ever had I would recommend his practice to anyone."

    Jose Ortiz

  • "Amazing healthcare. I cannot express enough how well I was cared for by Dr. Callewart, Joe and their team. The office staff are lovely and helpful and patient. Neck surgery feels a little frightening, but no fear here, not one detail of your care will be overlooked."

    Hope Banks

  • "I’m weighed over 220 lbs and had a train wreck of a back. Almost 1 year ago I had to have 2 surgeries 4 days apart. As you can see, what Dr. Callewart and Joe were able to do is simply amazing. I highly recommend Dr. Callewart and his team for any of your surgical needs!"

    Waylon Parker

  • "I have had 2 surgeries by Dr Callewart. The last one was 3 years ago. He gave me a good part of my life back. I will always have mobility and loss of motion issues but my quality of life is good. I cannot say enough good things about him and Joe Nagy. At some point (hopefully not soon)know i will have another and really hope i can go back to him."

    Tim Tria

  • "Dr.Callewart and Dr.Joe are the best Dr.s around.Very attentive,patient and kind.Always a professional and they take great care of their patients.I've had several surgeries and they have taken great care of me.Recommend HIGHLY.Thanks for all you do."

    Lasonya Alexander

  • "Dr. Calewart and Joe are the best team in DFW"

    Nick W

  • "Trust them completely!!"

    Dora Ward

  • "Amazing doctor and staff!!! He and Joe truly care about their patients and has awesome personalities! You go in pain and leave smiling confident that your pain will soon be gone!"

    Candace Williams

  • "Have seen Dr Callewart and Joe for about 20 years! They are ALWAYS helpful and listen to any concerns I have! Could not be happier with Dr. Callewart and Joe Nagy and all of the staff I see. They are a great staff and of course Dr and P.A. He took over after 4 surgeries by someone else and have done everything possible to help correct the problems in my neck! I would recommed this Doctor to anyone having spinal problems!"

    Dianna Montgomery

  • "Dr Callewart is such a great well rounded dr. Love his staff .. even dr joe... the new chairs are not my favorite to sit in with my back issues and its alwayyssss hot. But i wouldn't trade him for any other dr.."

    Kelly Sullivan
  • "I love the professional environment and services they provide. My Dr. Callewart is very warm and friendly. Sometimes I forget that I'm talking to my Dr. because he makes me feel like we're old high school buddies! Lol! Couldn't have asked for a more Professional Dr. than Dr. Callewart who knows what he's doing! Thank you for all you do!"

    Rico Da Don
  • "Dr Calawart and Joe are the very best back doctors in the Dallas area. They are so kind and caring and the staff is awesome. When you have a problem they get you an appointment right away no waiting for days or weeks Love this group."

    Linda Jennings
  • "Dr Calewart and crew are very good at what they do. Carrying and compassionate are virtues that are hard to find in specialties, I have never found them to be anything less. Great bedside manor, and both Dr Calewart and Joe Naggy know their stuff. Great Team, with great suport from their staff."

    Rick Sims
  • "Dr. C. and Joe Nagy are the best doctors I have ever had. They have a wonderful staff including radiology , his dictationist, his scheduler and all the front desk staff. Thanks for taking such good care of me."

    Jose Aldrich
  • "The dr. & jo are the greatest I need one more fix.....please Lol Sonia"

    Sonia Myers
  • "Wouldnt go any where else. The staff is so friendly and doctor callawart is great but doc Joe is my favorite. So nice and listen to all your problems and his sense of humor is the best."

    Sheila Curry
  • "Dr.Callewart and his staff are always at there best when it comes to his patients ."

    Fida Fira
  • "I got an appointment quick and everyone was so helpful and nice. I tell anyone with back problems to call Dr. Callwart and get his help. He is very good."

    Gloria Shepherd
  • "I couldn't ask for a better Doctor. He cares about his Patients..."

    Sheryl Miller

Are you in pain?

Most patients experiencing pain can be seen by Dr. Callewart or his physician assistant the same day in Dallas and Addison, Texas.

Schedule your visit now

* Same-Day Appointments Available
* After Hours Appointments Available

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