Illustrative photo/unsplash
Very often, people who spend a lot of time at the computer or phone have a specific “computer” posture: slouched and head stretched forward. This has a very negative effect on their health and well-being.
The “Take care of yourself” platform tells how to improve your the workplace already.
There are several reasons that contribute to fixing the “computer” posture:
1. Prolonged daily sitting at the computer with a slouched back.
2. Natural age changes that literally “roll” us forward and down under the influence of gravity. Weak muscles and normal age-related changes in spinal structures do their job.
3. Reaction to chronic stress. A natural stress response that involves a threat and a physical confrontation is to pull the head into the shoulders and slouch.
What can be done right now?
- Ask have someone take a picture of you from the side – so you will know in which position you sit when you work at your usual workplace. Where are your legs, elbows, gaze, in what position are your neck, head, shoulders? This will help you understand your starting point.
- Adjust the height of the monitor, table and chair. You should sit with your back straight, your eyes facing forward and level with the top of the screen.
- Use your smartphone less. And when using it, watch your posture and try not to stretch your head forward.
- Every 30-60 minutes of sitting at the monitor, take breaks for a few minutes of gymnastics for the neck.
- Strengthen your muscles. Do occasional stretching and relaxation exercises. Self-massage or professional massage helps to relieve tension, but it will only relieve symptoms temporarily.
- Work on your stress level. Psychotherapy, meditation, spa treatments, etc. can be helpful.
- Get enough sleep. Check your pillow – it should not be too high or too soft. You can also buy an orthopedic mattress, which should not be too soft.
- If the pain in the neck is too strong, do not delay – see a doctor.
” I have a long job at the computer: how can you support the body?”
Here are some helpful recommendations for the correct body position when you sit at the computer:
1. Adjust the height of the chair so that the feet rest on the floor or on the footrest.
2. Keep your knees at hip level or lower. Do not cross your legs. Your ankles should be in front of your knees. Keep a small gap between the back of the knees and the front of the seat.
3. Adjust your chair to support your back, or place a rolled-up towel or small pillow behind your lower back.
4. Make sure the top of the monitor is at eye level or slightly lower.
5. Keep your head and neck balanced and in line with your torso (don't pull them forward).
6. Relax your shoulders. Keep your forearms parallel to the floor.
7. Try not to sit in one position for long periods of time.
Illustrative photo/unsplash