In this article, you can find useful information on how to properly sit on a chair at a computer to avoid back pain. Below are the basic rules on how to choose furniture for working on a PC and organize a workplace.
How to sit at a computer
Today, the life of a modern person is hard to imagine without a computer. Many people spend long hours at the monitor. Social networking, work, games and more. Long sitting at the PC and laptop does not pass without a trace. How to save your health? How to sit in a chair at a computer to avoid back pain? This issue is especially relevant for adolescents and office workers. Below is an example of a photo on how to sit at a computer.
Does back health depend on proper sitting
The health of his spine directly depends on whether a person sits in a chair at a computer. Pain in the neck indicates that muscle tension is occurring. With a constant incorrect position for the PC, there is a risk of curvature of the spine, possibly even a malfunction of the internal organs, quick fatigue is guaranteed. In an uncomfortable position, blood circulation is disturbed, there is a danger of developing radiculitis, osteochondrosis. Crossed legs have an extremely negative effect on back health, vein squeezing occurs, not enough blood will flow into the brain. Vertebrae begin to deform, displacement occurs, and back pain appears. Over time, there will be swelling of the legs, joint pain.
Therefore, it is very important to know how to properly sit on a chair at a computer in order to maintain health. Doctors recommend periodically resting, relaxing the eyes and back. This contributes to well-being and productive work.
Avoiding neck and back pain
It is very important to choose a chair comfortable for the back, so as not to bend or bend the back. An excellent option is a chair with a natural curvature of the back for good support of the spine. In order for the chair to take part of the load on itself, there should not be a gap between the back of the chair and the back of a person. If necessary, adjust it to sit properly at the computer.
The seat should fit the size of the hips, but not be too large. Comfortable chairs with a rounded front seat. This helps the proper blood flow. Sitting on a chair, a person should feel comfortable and convenient when working at a computer. The volume of the hips should be proportionate to the depth of the chair.
It is advisable to relax the cervical muscles, arms and legs with a regular warm-up, rather than sitting in a constrained position. The greatest relaxation of the back can be achieved in the position, leaning back on the back of the chair at 135 °. If you sit at the computer correctly, you can avoid unpleasant pain in the back and neck.
Correct posture
When sitting on a chair, correct posture is important. The back should be flat, without bending backward or forward. This position tightens the stomach, which helps normal digestion. Shoulders keep steady, shoulder blades look at each other. Keep your head straight and do not lower it down so as not to overload the cervical vertebrae. Keep feet parallel to the floor.
Correct posture will significantly improve your well-being and help you look much younger. A person with the correct posture looks more confident and causes subconscious respect among others.
Maintaining proper posture is difficult. Often people immersed in work begin to stoop. Self-control is very important here, it is necessary to develop the habit of sitting upright.
Office workers lead a sedentary lifestyle, it is extremely important for them to give the muscles a load. Swimming and fitness will help keep your back and neck muscles in good shape.
It is better to sleep on a hard orthopedic mattress, which will have a beneficial effect on the spine.
How to sit correctly in the office
Since most of the work in the office is done while sitting, it is important to sit in the correct position and in a comfortable chair. The efficiency of office employees directly depends on the organization of the workplace. The appearance of the office is the face of the company. In an institution where it is convenient and pleasant to be, there will always be a positive attitude towards the work process.
The main thing is to choose the right furniture. The chair should be adjustable for good back support and comfortable work. Not everyone knows how to sit at the computer in the office, and not only the efficiency of work during the day, but also the health of the employee depends on it. Stiffness and uncomfortable stools can cause neck and back diseases, and visual impairment. Properly selected chair allows you to properly hold your posture.
It is important to choose a convenient desktop. Its height should correspond to the growth of a person. A table for a computer can be rounded or curved in the form of an angle. There should be enough free legroom underneath. For a comfortable position of the legs, a stand is used. On the table, everything should lie in its place: in the coasters and on the shelves. Do not clutter up the workplace.
Key recommendations
Check out the following helpful tips.
- Pick up a chair of a certain height, adjust it so that your legs can rest firmly on the floor. They should be at an angle of 90 °.
- It is better to choose a hard chair, with comfortable handles that fit freely under the countertop. The best option is a special office chair.
- The back position should be vertical.
- The computer is installed in a comfortable position, on the contrary, and not from the side, as this will lead to pain in the neck and eyes.
- Sitting at a computer no closer than the distance of an outstretched arm.
- Put a special mouse pad on the computer desk.
- The countertop should not be narrow, in order to avoid inclines and stoop.
- Recommended hand position in bent position. At a convenient distance, position the mouse and keyboard.
- Necessary things for work should lie nearby.
- Take a regular break from work every 40 minutes to drink coffee, do a warm-up, get up, walk a bit, go out into the fresh air.
- The distance from the eyes to the monitor is 45-70 cm, it should be located just above eye level. It is important to avoid light glare on the monitor.
- Place a stand under your feet.
- Adjust the brightness of the monitor.
If you use these simple rules on how to sit at the computer, you can maintain a healthy back and properly organize the workplace.