Tips For How To Improve Posture Sitting At A Computer & Reducing Pain Symptoms When Working With Computers
Many individuals deal with computer systems on a daily basis. This information describes straightforward, affordable concepts to assist you to develop a comfortable and safe computer work area. There’s no solitary suitable position or set up which will accommodate everybody. Nevertheless, you will find fundamental tips for how to improve posture when sitting at a computer. There are some objectives to take into account whenever establishing a computer system work area or doing computer associated jobs.
To be aware of the ideal way to establish a computer work area, it’s beneficial to realize the idea of neutral position. It’s a relaxed posture where your body is in natural alignment. Doing work using a natural/neutral posture minimizes strain or stress upon stiff muscles, irritated joints, as well as your entire body structure and minimizes risks associated with getting musculoskeletal disorders. Listed below are tips for how to improve posture sitting at a computer. They are essential factors whenever seeking to keep natural positions when doing work on your computer work station as well as avoiding pain symptoms from bad sitting posture:
Tips For How To Improve Posture Sitting At A Computer
These tips are general and a visual way to get an idea of a “ideal sitting posture”, however, we will get more specific with some additional tips for how to improve posture when sitting at a computer.
Even with proper sitting posture when using a computer as described above, remaining still and sitting for extended periods will be harmful to muscles, joints, ligaments, tendons and discs of the spinal column. Change your work position as often as possible during the work day by: A) performing fine adjustments to your seat and/or seat back, B) stretching muscles in your neck, arms, hands and back and C) getting up to walk about for a brief period throughout the day. When working at a computer, you should take these 3 factors into consideration, and this should also be considered when at leisure.
It is not always possible to get up and move around as much as we would like. In order to assist the body with maintaining a level of activity, Active Seat Cushion has come up with a solution, and it can be used in 3 positions at one time to help increase the level of activity while you sit. It functions as a back support, a seat cushion and foot rest, so you can concentrate on work. A simpler version of this is the Backtivator Seat Cushion, which is just used to sit on, but can actively engage the spinal muscles.
There are simply way you can stretch even while remaining working at the computer. Simple exercises for the neck can be done while sitting and working, a spine lengthening stretch can be done while sitting at the computer and will help train correct body posture. Back support cushions are readily available and can be an inexpensive alternative to purchasing a new office chair.
Tips For How To Improve Posture Sitting At A Computer – Neck & Back Pain
To help reduce strain on the neck and shoulders, keep the top of a monitor level with your eyes. Keeping the keyboard, along with document holders straight in line with your body can help avoid any unnecessary twisting and turning repeatedly to one side. Maintaining this balance can help avoid neck and shoulder pain associated with computer use, especially women, called trapezius myalgia.
Two, or perhaps three short breaks an hour can actually improve productivity as well as reduce risk of injury. So, don’t feel bad about getting up and away from the computer for brief periods throughout the day. When taking breaks, it is good to get up and move around. Walk a bit and perhaps do a little stretching. This movement prevents chronic shortening of muscles as well as helps to lubricate your joints and take pressure off the spine.
When sitting, good posture is important, however, don’t get overly occupied with sitting straight up. It is good to recline for a while and shifting your posture often alleviate strain, fatigue of the muscles of the shoulders and help neck and back pain symptoms. Positioning the keyboard at elbow height, or somewhat below elbow height will allow the neck and shoulder muscles to relax when typing.
Tips For How To Improve Posture Sitting At A Computer – Eye Strain & Computer Vision Syndrome
A big problem working with computers is not just neck and back pain. In fact, a major complaint with sitting at a computer for hours is eye strain. Computer vision syndrome is a term often used to describe a condition resulting from extended periods of computer use involving eye strain, sensitivity to light, headaches, back and neck pain.
Regularly look away from the monitor – an eye break. Look away from the monitor for about 30 seconds, preferably into the distance rather than close up. Do this 2 or 3 times and hour, perhaps when shifting postures. Try to keep your monitor positioned approximately your arm length from your head to help reduce eye strain. Keep the monitor perpendicular to the desk, keeping away from sources of direct light that can produce glare. Keep your monitor free of dust and adjust the settings properly.
Tips For How To Improve Posture Sitting At A Computer – Arm & Hands
Some individuals call them wrist rests, however, they are really palm supports and should only be used when taking a break from typing to rest the hands. Using these to rest with your wrists, or worse, when typing using a palm support under the wrists can actually increase pain & symptoms in the wrists and hands, increasing the risk for related injuries and conditions.
To help alleviate wrist & hand problems when typing, have the keyboard below or at elbow height and level or angled slightly away from you, with the back portion angled down. If this is not possible, you can have the keyboard supported on your lap.
Tips for how to improve posture sitting at computer photo from Integrated Safety Management, Berkeley Lab.