Statistics indicate that 8 out of 10 workers suffer from back pain due to bad postural habits. Learning to sit correctly in front of the computer is easier than it seems, but perhaps not so comfortable. That is why it is common to get used to bad postures.
In this note we have decided to compile some Important tips from experts in postural health. These are recommendations designed to force our spine as little as possible, and thus achieve a better general state of health. Bad postures influence our mood and our overall physical state, so precautions must be taken to reduce the negative consequences.
The keys to sitting correctly in front of the computer
By sitting for a long time, our body gets tired. Sure, it's not the same as fatigue from physical activity, but it can have just as damaging consequences if you don't pay attention. Below we list the keys to sit correctly in front of the PC and reduce back pain and derivatives.
1. The head must be in line with the shoulders and the chin tucked in. In this way we will be correctly extending the spine and avoiding strange curvatures.
2. When sitting down, we have to have our back straight, supported completely on the back of the chair, and with a lumbar support or a small cushion in the lower back area. The key is to maintain a straight posture.
3. We have to keep our shoulders relaxed, neither raised excessively nor hunched forward. The upper part of the arms, and the elbows, have to be close to the body.
4. The keyboard has to be placed at elbow height when sitting, and the forearms at right angles to the upper arm. Thus, we keep the shoulders relaxed and low, helping the general posture.
5. When typing, keep your wrists straight, parallel to the ground. If you use a laptop, consider going for a wireless mouse.
6. Every 30 minutes, rest 5. Do some stretches and walk around. In this way you will help the muscles and joints not to get used to wrong postures.
7. You can analyze the possibility of working standing in front of the computer, since it is a trend that is gradually being incorporated, interspersing both postures to counteract negative effects.
8. Try to keep the computer screen in front of your eyes, to avoid having to raise or lower your head. On laptops, you can lift the device with some platform and use a wireless keyboard to type.
9. The thighs must be at right angles to the hips, and the feet flat and flat on the ground. This helps maintain upright and correct posture in the chair.
Sitting correctly in front of the computer helps health
insist on a correct postural health it is not a whim. Patient consultations for back pain and headaches caused by poor posture are increasing. Therefore, understanding the benefits of sitting correctly at the computer allows you to avoid ailments that are easily combated with a little body awareness.
Helping health by maintaining good posture also serves to prevent the appearance of the following ailments:
back pain: a type of intense pain in the upper area of the spine, it occurs mainly in people who work in front of the computer with non-ergonomic swivel chairs.
Cervicalgia: This is a strong pain in the back of the neck. Its main cause is a forced and incorrect posture maintained for several hours.
Stiff neck: If we adopt a bad posture at work on a daily basis, this inflammation of the cervical nerves appears. It can affect work, sleep, and even concentration and study.
Epicondylitis: This is the inflammation in the tendons that serve as a link between the forearm and the upper arm. Constant use of the mouse and keyboard without proper support causes these pains.
Kyphosis: This is the name given to the curvature that arises in the spine due to poor use and posture in swivel chairs. It causes pain, fatigue and sensitivity.
Conclusions
Sit correctly in front of the computer It seems simple, but it can be complicated if we are not aware. You have to take care of your posture, stay alert to bad habits and reverse them as quickly as possible. Early attention to posture-related issues ensures better fitness, a better sense of humor, and increased focus and performance.
The back is the main alarm for postural problems. In times where the computer has become the main work tool for dozens of activities, being attentive and taking care of our posture is almost an obligation. Follow these tips and you will surely be able to improve your postural education on a day-to-day basis, and this will have repercussions on the way you face each day in the office or in your own work in front of the computer at home.