How to readjust sitting at the computer for a healthier neck and posture

I sit at a computer every day and I want to share simple, practical steps to help you readjust sitting at the computer so your neck, shoulders, and upper back stop working overtime. If you find yourself craning forward, lifting your chin, or moving your head instead of your body, these suggestions will help you reset and feel better quickly.

Why it matters: the cost of not learning to readjust sitting at the computer

When you don’t readjust sitting at the computer, small habits become large problems. Holding your head too far forward makes the sternocleidomastoid muscle, or SCM, do most of the work of supporting your head. The farther forward your head is, the heavier it feels to the neck. Lifting your chin to see a screen placed too high stresses the tiny muscles at the base of the skull, the suboccipitals.

Over weeks and months these muscles adapt to the positions you spend the most time in. The SCM and the suboccipital muscles shorten and tighten, so the position they hold starts to feel “normal.” That is why resetting posture regularly is not optional — it is how we retrain muscles and reverse the shortened patterns that cause pain and stiffness.

Three quick checks to readjust sitting at the computer right now

Use these checks throughout your day. They take seconds and help interrupt the habit patterns that lead to pain.

• Is your head over your shoulders? Look from the side and check that your ear is roughly stacked over your shoulder. If your head is forward, bring it back so the neck elongates.
• Are you moving your body or your head? If you want to get closer to the screen, move your chair or your whole upper body rather than jutting the chin forward.
• Is your chin tipped up? If you are lifting your chin to view a high screen, lower the monitor or tilt the screen so you can keep the chin slightly tucked and the neck long.

A simple head reset you can do at your desk

This is the reset I use with clients to readjust sitting at the computer. It takes about 10 to 20 seconds and you can do it multiple times a day.

1. Sit tall with both feet on the floor. Relax your shoulders.
2. Gently draw your chin slightly downward as if making a small double chin. Do not force it; move gently.
3. Feel the back of your neck lengthen. The suboccipital area should release rather than crunch.
4. Hold for 5 to 10 seconds and breathe. Repeat 3 times.

At first you might notice a temporary double chin — that’s normal. Muscles that have shortened need time to readapt. Do this reset often and it will start to feel more natural, helping you maintain a healthier position.

Practical workstation adjustments to support the reset

Resetting your head frequently will help, but make it easier on yourself by adjusting your workstation:

• Screen height: Position the top third of your screen at eye level, or slightly lower, so you can look slightly down without lifting the chin.
• Distance: Sit so you can reach the keyboard without leaning forward. If you need to see details, move your chair closer rather than bringing your head forward.
• Chair setup: Sit on your sitz bones with the backrest supporting the natural curve of your lower back. For ideas, see my sit guidance: https://restorativehealthandwellness.com/video-sit-on-your-sitz-bones/

When muscles are already tight: targeted self-care to complement posture

If your neck feels stiff or you get headaches at the base of your skull, the suboccipitals and the SCM are likely involved. Gentle self-massage and specific tutorials can help these muscles relax and lengthen as you work on posture.

• Suboccipital self-massage: Step-by-step instructions are in this guide: https://restorativehealthandwellness.com/suboccipital_self_massage_guide/
• SCM massage and headache relief: Learn how to ease SCM tension here: https://restorativehealthandwellness.com/headache_self_massage_scm_sternocleidomastoid/
• If headaches originate at the base of your skull, this explains the causes and solutions: https://restorativehealthandwellness.com/understanding_suboccipital_headache_causes_solutions/

Daily routine to make the new posture stick

Changing how you sit is a habit change. Use a short routine to anchor the new pattern and reinforce the reset:

• Every 20 to 30 minutes, pause and do the head reset described above. Watch the video again, if needed.
• Add a 1 to 2 minute mobility break: gentle neck rolls, shoulder circles, or a few deep breaths while lengthening the back of the neck.
• At the start and end of the workday, spend 2 minutes on a guided neck relax routine: https://restorativehealthandwellness.com/follow-along-with-this-relaxing-head-and-neck-tutorial-video/

How to tell if you need to readjust sitting at the computer

Common signs that it is time to readjust sitting at the computer include:

• Neck stiffness or soreness after work.
• Headaches that feel like they originate at the base of the skull.
• A feeling of the head “sitting forward” or rounded shoulders.

If you notice these, begin the reset and workstation changes immediately. If pain persists, consider a focused session to address muscle imbalances. More information about neck pain and treatment options is available here: https://restorativehealthandwellness.com/pain-in-my-neck/

Small changes, big impact

Learning to readjust sitting at the computer is not about perfect posture every minute. It is about interrupting the patterns that make your muscles shorten and hurt. By returning your head over your shoulders, moving your body instead of moving your head, and resetting the chin gently, you reduce strain on the SCM and the suboccipitals.

These small practices add up. Over days and weeks, they retrain your muscles, reduce stiffness, and make the healthier position feel normal again. If you want guided self-care and more tutorials, explore the collection of self-massage and movement resources: https://restorativehealthandwellness.com/blog/

Make sure your head is over your shoulders and not too far forward. The neck will thank you for the reset.

Related resources and tools

Helpful pages to bookmark:

• Suboccipital self-massage guide: https://restorativehealthandwellness.com/suboccipital_self_massage_guide/
• Headache and SCM self-massage: https://restorativehealthandwellness.com/headache_self_massage_scm_sternocleidomastoid/
• Sit on your sitz bones tutorial: https://restorativehealthandwellness.com/video-sit-on-your-sitz-bones/
• General neck pain guidance: https://restorativehealthandwellness.com/pain-in-my-neck/

Practice these tips today and commit to small posture checks throughout your workday. Consistency is what will change how you sit. If you would like personalized help, schedule a session: https://restorativehealthandwellness.com/contact-us-and-schedule-your-massage/