Sitting badly in front of a computer for hours on end is storing up trouble. The body can tolerate being in one position for only a short period of time before you feel the need to adjust.
Workstation factors that can affect your back include:
• seating posture
• computer screen position
• chair height
• keyboard position
• mouse position
• desk equipment layout
A twenty minute walk will help even more, promoting healthy blood flow that brings important nutrients to all the spinal structures. In general, moving about and stretching on a regular basis throughout the day will help keep the joints, ligaments, muscles and tendons loose, which in turn promotes an overall feeling of comfort, relaxation and ability to focus productively.
• Resting eye level
Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the upper spine.
• Armrest
Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your upper spine and shoulders, and it should make you less likely to slouch forward in your chair.
Don't Sit Up Straight
sitting in an upright position may put undue stress on your back, leading to back pain. your thighs are at a 135-degree angle with your torso is an optimal seated posture for preventing back pain. So go ahead, sit back, relax
Don't Sit Still
While fidgeting in your chair may not be conducive to productivity, sitting in the same position for long periods of time is not healthy for your back, long periods of sitting increases the risk of muscle pulls, strains and cramps; slows blood supply to the neck and back muscles, causing fatigue; puts undue amounts of pressure on the spine; and causes compression of the spinal discs. If you don't have the luxury of taking frequent breaks to stand up and move around, the center recommends sitting in a range of positions -- any position that doesn't hinder proper breathing or circulation or impede functions of the muscles or internal organs is a healthy sitting position.
Elbow measure
First, begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your office chair height either up or down.
Choose the Right Chair
The right office chair can help you avoid back pain or prevent it from worsening,
an ergonomic office chair supports the lower back and promotes good posture, giving you one less thing to think about while you're working. Look for chairs with lumbar adjustment. The best lumbar setting will mimic and enforce the natural curve of your spine, preventing you from slouching//the backrest should also be able to be adjusted forward and backward to support your back in different working positions.
Sit at the Right Height
No matter what position you sit in, it's essential to adjust your chair to the right height to prevent back pain. your chair should be adjusted according to your height to promote proper seated posture. To do this, stand in front of your chair and adjust the seat of the chair so that its highest point hits just below your kneecap. When sitting on the chair, your feet should be flat on the floor and your hips should be parallel to or just slightly higher than your knees.
Don't Slouch
Although forward sitting is sometimes necessary, depending upon the task you are engaged in, it's not a good idea to let your shoulders roll forward or to let your back hunch into a slouched position. the natural curvature of your spine, like a bridge's arch, is what gives it strength, leverage and flexibility. "When you slouch and let your hips fall back, your low back flattens out and you no longer have the curve in place." this reduces shock absorption, throws the discs out of alignment, reduces circulation and spinal fluid and puts more tension on your spinal cord. "When you slump, your neck shifts forward, which also adds tension to your musculature and your spinal cord,"
Do Simple Stretches
Performing a few seated stretching sessions throughout your day encourages you to shift your position frequently to avoid stiffness and potential injury from sitting in one posture for too long, and it helps lengthen and relax your back muscles. Easy seated stretches include reaching your arms overhead; rolling your chair away from your desk and folding forward at your waist to touch your toes; and rotating your torso to look over your left and right shoulders. Hold each stretch for about 10-to-15 seconds without bouncing. And then get back to work.
Use Props to Achieve the Right Posture
You don't always get to choose your work chair, and you might sometimes find yourself in an ill-fitting workspace, especially if you travel frequently and have to work remotely.
Use Your Armrests
Wharmrests should be positioned in such a way that the arms are just slightly lifted at the shoulders, which takes some of the strain off your neck and shoulders. Using the armrests may also make you less likely to slouchether you love 'em or hate 'em, chair armrests can help prevent back pain.
Keep Your Hips Level
At the office, you'll see coworkers sitting in all sorts of positions
When you put more weight on one hip, you bend the spine, putting tension on the spinal cord, causing the shoulder to over-round and increasing tension in your upper back
Activate Your Muscles to Support Your Spine
Moactivating key muscles throughout your day can help prevent back pain. Your pelvic floor and abdominal muscles help to support your spine, which can take some of the pressure off your back. Carrico, who co-owns Excellence Health and Fitness in Seattle, Washington, says you don't have to engage those muscles all day long, but he recommends reminding yourself to activate them every hour or so.st people don't think about using their muscles while sitting, a mostly passive activity,
When You're Not Sitting, Get Active
All of these tips for sitting pretty won't do you any good if you don't take advantage of the time you're not sitting to be active, particularly doing activities that help strengthen the muscles that support your spine. Get up from your desk every once in a while and take a brisk walk; when you're finished with your work day, don't go home and sit on the couch -- take a yoga class or go to the gym. no matter what type of exercise you choose.
Make Small Changes for Better Spine Health
By this point, you may be thinking that it's nearly impossible to employ all of these posture adjustments and still focus on getting your work done. So, focus on making one change at a time. Ensure that your chair is at the proper height, and then sit and assess your normal seated posture. If you tend to slump, concentrate on maintaining that slight curve in your lower back. Set a time to remind yourself to change positions every so often, take a break and do some seated stretches or go for a walk.
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