The correct position at work – How to sit down so as not to damage the spine?
It is not news that leading a sedentary lifestyle is a big problem in today’s society. Remain in a static position for most of the day, both when working at a computer, driving, watching television, eating, etc. Such a lifestyle is believed to be dangerous for the body and poses a real danger to bone, muscle, and joint health. The following article aims to answer the questions: How to sit in front of the computer? What are the dangers of a wrong sitting position?
Scientific studies suggest that a lack of good leg muscle work increases the risk of neurodegenerative diseases such as multiple sclerosis and spinal cord atrophy¹. A simple method to strengthen your legs is to walk regularly. According to international organizations such as the WHO, remember that you should walk at least 6,000 steps a day.
In addition, it is essential to sit correctly in front of the computer. If you notice that you lean your body forward or lower your head when you sit down, you make a grave mistake. In this position, a kind of lever is created between the body and the neck’s vertebrae, which increases the pressure and causes the development of long-term neck pain. In fact, in a sitting position, the load on the spine is approximately 40% higher than in a standing position.
How to sit in front of the computer? – The correct position
An ergonomic chair with the ability to adjust seat height is one of the essential requirements for maintaining spinal health during sedentary work. Both feet should remain firmly on the floor when sitting, and the hips should be perpendicular to the floor. That is, your knees should be at a 90-degree angle. It is also essential to locate the position of the hands well: the wrists should be placed on the table and not hang in the air. ‘
The back and neck should be kept level but without excessive tension. You can lean back slightly without pushing the chair. It is recommended to place the monitor at 45-70 cm from the eyes. When looking at the screen, do not lower or raise your head.
A key point to achieving a correct position in front of the computer is that the feet remain fixed on the floor and the knees bent at a 90-degree angle. The hands should rest freely on the keyboard without bending the wrists. Leaning on the table with your elbows is not recommended.
Joint pain during work?
The wrong posture working in front of a computer can negatively affect the spine as much as a mistake when lifting weights in the gym. The primary diseases associated with an incorrect sitting position are osteochondrosis and scoliosis (curvature of the spine).
Excessive neck curvature causes strain on the cervical and lumbar spine, causing chronic problems with the vertebrae, including the blood supply to the brain. The result of insufficient blood supply to the brain are periodic headaches, dizziness, and visual impairment. In the correct position in front of the computer, you must keep your neck straight.
Correct position of arms and legs
When working at a computer, crossing your legs is not recommended as these postures impair blood circulation and cause numbness in the extremities. Also, blood vessels in the pelvic region can be compressed. Something hazardous for men forces the development of hemorrhoids and disorders in the genital area, which can lead to problems in the mobility of sperm.
The correct position of the hands and elbows is also critical when sitting in front of the computer. The hands should be fixed straight with the elbow, without bending up or down. If the work involves constant use of the mouse, it is recommended to use a unique ergonomic stand that takes the load off the wrist. Otherwise, joint pain is common.
The dangers of sedentary work
A sedentary lifestyle destroys the body by the gradual weakening of the leg muscles. People who work at a computer should emphasize exercises for the glutes and the back of the legs. Remember that the gluteus medius muscle is practically not involved when walking, so it requires specific isolation exercises.
In addition, since sitting in a chair does not require conscious muscular work, the muscles of the body and abdomen weaken overtime when working in front of a computer. One of the simple methods to strengthen the core during sedentary work is to replace the chair with a fitball. Only 20-30 minutes of this type of exercise per day is sufficient for a noticeable improvement in muscle condition.
Is it harmful to work in the basement?
Another reason office work becomes dangerous is when the lighting is too dim. Although electric light is sufficient for working with papers and computers, typical electric office lighting cannot replace daylight. If a person does not get enough sunlight, they develop depression.
In dimly lit rooms (for example, in the basement), unique bright lamps should be installed that are comparable in the radiation spectrum and power of the daylight flux. It is also important to have plants in the field of vision: the color green is believed to calm and aid concentration. In addition, the presence of plants is helpful for the natural purification of the air.
A sedentary lifestyle: sitting at the computer most of the day is highly harmful to health. Sitting correctly at the computer is essential to minimize adverse consequences on the spine and joints. The use of an adjustable chair and unique ergonomic palm rest are crucial tools. In addition, if you are one of the people who must remain sedentary at work, it is essential to train the muscles of the legs and buttocks in the gym.