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Some people spend more than 6 to 10 hours a day in front of the computer. They are so absorbed in their activities that they do not pay attention to their posture. Some may lean over to look at the screen or keyboard, while others tap hard with their wrists up all the time. Poor posture leads to health problems such as back, shoulder and wrist pain, burning feet, carpal tunnel syndrome and vision loss – especially if you are over 40. In this article we discuss the correct posture for sitting in front of the computer.
How to sit in front of the computer
The study of how an individual’s body behaves in various tasks, the effects of this body behaviour and the study of optimal conditions to avoid damage is called ergonomics. Ergonomics in the workplace is generally the optimization of the workplace, so that physical injuries are reduced. This is achieved through good lighting, ventilation and equipment that puts less pressure on the body. In the case of computers, it is the chair, the desk, the computer keyboard, the mouse, etc.
The most common problem for people who work with computers for a long period of time is back pain. This creates over time and is difficult to treat, making people dependent on analgesics, etc.
To avoid this, use an adjustable chair. The inclination of the chair back must be between 100 and 110 %. 90 percent are too straight and will not provide any comfort. Over 125% stress other parts of the body, especially the neck and eyes. 100-110% are ideal for preventing back problems – provided you lean fully on the back of the chair.
If the chair is not designed to support the upper and lower back, use small cushions to support the upper back to the shoulders and lower back. Keep your back as long as possible. If you have to lean forward for any reason, be sure to take breaks and let your back rest at regular intervals.
Armrest and shoulders
If the chair has an armrest, use it to reduce the pressure on the shoulders. In chairs without armrests, all the pressure is exerted on the shoulders. If you cannot buy a chair with armrests, you can put your elbows on your legs after the crossing. But even this bending of the crossed legs and elbows on the legs can be dangerous in the long run. It’s good for a little while. Remember that if you cross your legs (like a foot on the knee of another leg), blood flow to your legs will be impaired.
To avoid leg problems and hold your shoulders, use one chair with armrests. If the armrests are adjustable, it’s even better because one size doesn’t fit all. If you don’t have a chair, try to buy one as soon as possible. You won’t want to live your whole life with shoulder pain.
The wrist rest is important
When it comes to adopting the correct posture in front of the computer, it is important to take into account the position of the wrists. The basic condition is to rest your wrists. A lot of us keep typing with our wrists up. This practice puts too much pressure on the wrists and causes permanent pain in the wrist after prolonged use.
If your laptop is a laptop, it comes with a wrist rest on both sides of the touchpad. If you use normal keyboards, there are many ergonomically based keyboards. Microsoft does research to create keyboards that capture users’ stress levels. Based on research, Microsoft and many companies such as Logitech, Amkette and other camcorders. e with removable keyboards that can be adjusted to support the wrists while reducing finger tension while typing.
If you don’t have an ergonomic keyboard and don’t want to buy one right away, remember to take a break when you type longer. Every fifteen minutes, rest your wrists and place your hands on your legs or in a comfortable place for one or two minutes.
Reading: Exercises for Computer Users – Nerd Fitness
The legs must rest
The upper part of your legs (above your knees) must lie completely on chairs. If this part of the legs is lifted because the chair is smaller, you risk knee pain . Also make sure the chair is high enough for your feet to touch the floor correctly . The feet must be perpendicular to the floor .
This can be done with an adjustable chair. If you can’t buy one right away, you can use cushions or other items to increase the height and rest your legs. You should also change your leg position from time to time when you sit for a long time. For example, if you place one foot on the heel of the other leg or one leg on the other, you can avoid prolonged exposure to discomfort that can cause permanent damage to your body.
Throat and eyes
To prevent diseases such as glaucoma and schilosis, you should look at the screen. Do not sit in a position where you have to lift your neck and work your muscles. Do not use a position that allows you to look beyond the straight line of vision (a straight line would mean using the eyes in front without lifting them).
It is also recommended that you remove yourself from your computer at regular intervals. When you are sitting on a computer, you forget to blink – which increases stress on the retina. This should never be taken lightly, as it can lead to blindness. There are third-party programs that remind you to pause when watching the screen, such as Pause4Relax or Eye Relax.
In short, when we talk about the right posture to sit in front of the computer, we are talking about ergonomics: the practice of avoiding inconvenience to every part of the body. The back, legs, neck and feet must be properly rested. Your eyes should continue to blink and look at the screen right or slightly deeper. Forced arithmetic breaks are always a good idea!
Read more: Health problems caused by overuse of smartphones.