Long-term computer work can lead to back, spine and eye pain. Sitting incorrectly in a chair and positioning the body in relation to the computer causes the back to hunch and can cause serious pain not only in the sacral and lumbar spine, but also in the neck and shoulder muscles.
To avoid these unpleasant health problems, it is essential to adopt the correct position at the computer, which means not slouching, not sticking your head out and arranging your workspace well. Incorrect positioning of the monitor, keyboard and mouse can cause other health problems related to muscle and tendon pain. If this is the case for you, pay attention to the following tips that can help you avoid health problems
How to choose the right chair?
You should start by choosing an office chair. It must be comfortable and stable to sit on. Ideally, the chair should provide sufficient support for your entire back, including your lumbar spine. The legs should be at right angles at the knees and always on the ground, not in the air. At the same time, the chair must be high enough to allow you to rest your forearms on the desk, but not too high that your shoulders are raised when typing on the keyboard
So you’ve chosen your chair, so how do you sit in it? Try to sit up straight with your head in the extension of your spine, not jutting out. Keep your shoulders relaxed and your hands on the desk so that your elbows are at right angles. The position of the wrists, forearms and thighs should be parallel to the plane of the floor.
Where to place the monitor?
If you have a height-adjustable monitor, position it so that your eyes are level with the top of the monitor. This will keep your head level and prevent uncomfortable neck pain
If you work on a laptop, have your desk and chair set up correctly and your laptop resting on the desk top. Then you probably have to look down at the laptop monitor from above. And that’s not good for your neck muscles. You should get a laptop stand to put the laptop on, and this will raise the laptop to the desired eye level. Just add an external keyboard to it to keep your hands resting on the table top.
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How to prevent back pain?
Don’t forget to take breaks while you work. Our body is not evolutionarily “predestined” to sit in one position for long periods of time, but to move around, walk or run, so give it regular breaks to stand, walk, stretch or do some exercise (stretching, shoulder and neck yoga, breathing exercises). If you have a gymnastics ball, you can also stretch on it or substitute it for a chair.
What exercises should I choose to relax my spine?
Cervical spine pain is a common cause of unpleasant headaches, so focus on stretching and stretching the muscles. You can find many videos and tutorials on the internet. Stay seated and grasp the left side of your head with your right hand. Your hand must be above the top of your head. Pulling straight towards your shoulder, stretch and relax the neck muscles on the left side by inhaling and exhaling. Then repeat the same on the right side. A slight bend and tilt of the head will also help to relax the cervical spine, keeping the shoulders away from the ears and breathing regularly, trying to bring the head closer to the chest
While still seated, stretch your arms. Raise them above your head, keeping them upright, and pull them up so that your back muscles tense. Do not turn your head anywhere and keep it straight as you do the exercise.
For the next exercise you need to stand up. Grab the back of your chair by the armrest and stand at arms length. Bend your body towards the armrest so that your hips and thighs form a 90° angle. Do not arch your back and keep your feet firmly planted on the floor. If you want to indulge in a deeper stretch, step away from the chair and bend fully towards the ground. Keep your whole body relaxed, don’t try to stretch anywhere and only stretch as far as your body will allow.
If you need to massage the strained neck muscles, do it quickly to relieve them. It’s a good idea to have a good quality massager on hand. Nowadays, multifunctional massage guns are very popular. Especially their forked head will give your stiff neck the right relief.