(Proper Sitting Techniques for Office Workers)
If you are one of those who work long hours in front of the computer, this article is for you! Remaining motionless at a desk for hours or working in an inappropriate position can cause pain, cramps and muscle spasms in the head, neck, waist, back and hip areas of the body. The way to eliminate these problems caused by business life is to design the work environment in a healthy and ergonomic way. You can free your body from the captivity of pain by following step by step what to do.
Suggestions to Relieve Back and Waist Pain in Desk Workers:
- Use a wheelchair that can rotate on its axis, is height-adjustable, has back and lumbar support, is padded, and is safe to work with.
- Keep your feet on the floor or in contact with the foot of your chair. To reduce tension in your knees and ankles, keep your feet shoulder-width apart.
- Sitting cross-legged for long periods of time can negatively affect blood circulation, cause you to slouch, and strain your leg nerves.
- When adjusting the seat height, make sure your arms are free and horizontal.
- Remember: Sitting upright puts about 25 percent less stress on your spine. This also prevents back pain!
- Try to keep the computer screen at eye level. If you have to work with your head tilted, it can put undue strain on the neck area, which can lead to pain.
- Maintain the natural position of your head. When working, do not lean forward or lean back too much.
- Long-term use of a laptop can cause the physiological curvature of your spine to worsen. Rather use a mouse to maintain your ideal posture. Position your mouse close to your keyboard.
- If you need to multitask, stop talking with your phone on your shoulder! Don’t endanger the health of your spine by causing neck and back pain! Use headphones or speakers.
- Move your body by taking regular short breaks while you work. Take breaks of 5 to 10 minutes after 1 hour of work and 15 to 20 minutes after 2 hours of work. Take advantage of these phases by stretching your body through dynamic movements whenever possible.
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