How to sit properly at the computer so that the back does not hurt?
In this article you can find useful information abouthow to properly sit on a chair at the computer to avoid back pain. Below are the basic rules, how to choose furniture to work for a PC and organize a workplace.
How to properly sit at the computer
Today the life of modern man is difficultsubmit without a computer. Many people spend long hours behind the monitor. Communication in social networks, work, games and much more. A long sitting at the PC and laptop does not pass without a trace. How to save your health? How to properly sit on a chair at the computer to avoid back pain? This issue is especially relevant for teenagers and office workers. Below is an example of a photo of how to sit properly at the computer.
Does the back health depend on the correct seating
On whether the person is sitting right in the chair forcomputer, directly depends on the health of his spine. The pain in the neck indicates that there is an overstrain of the muscles. With a permanent incorrect position behind the PC, there is a risk of getting a curvature of the spine, possibly even a malfunction of the internal organs, and fast fatigue is guaranteed. In an uncomfortable pose blood circulation is disrupted, there is a danger of development of radiculitis, osteochondrosis. Crossed legs have a very negative effect on the health of the back, the veins are squeezed, the brain will not receive enough blood. Vertebrae begin to deform, displacement occurs, and pain in the back occurs. Over time, there will be swelling of the legs, joint pain.
Therefore it is very important to know how to sit properlyon a chair at the computer to save health. Doctors recommend periodically to have a rest, to allow to relax eyes and a back. It contributes to well-being and productive work.
How to avoid pain in the neck and back
It is very important to choose a chair that is comfortable for the back,Do not bend or bend your back. An excellent option - a chair with a natural curve of the backrest for good support of the spine. In order for the chair to take some of the load on itself, there should not be a gap between the back of the chair and the back of the person. If necessary, adjust it to properly sit at the computer.
The seat must match the size of the hips, butDo not be too big. Comfortable chairs with a rounded seat in the front. This helps the correct blood flow. Sitting on a chair, a person should feel comfortable and comfortable when working at a computer. Thigh size should be commensurate with the depth of the chair.
It is desirable to relax the neck muscles, arms andlegs to do a regular warm-up, and not sit in a tight position. The greatest relaxation of the back can be achieved in the position, leaning back in the back of the chair by 135 °. If you sit properly at the computer, you can avoid unpleasant pain in the back and neck.
When sitting on a chair, the correct posture is important. The back should be flat, without bending backwards or forwards. This position tightens the stomach, which helps normal digestion. The shoulders keep straight, the shoulder blades look at each other. Keep the head straight and do not lower it to avoid overloading the cervical vertebrae. Keep the legs in a parallel position to the floor.
Correct posture will greatly improve your well-being and help you look much younger. A person with a correct posture looks more confident and causes subconscious respect among others.
It is quite difficult to keep the correct posture. Often, people immersed in work, begin to stoop. Self-control is very important here, it is necessary to develop the habit of sitting straight.
Workers of offices lead a sedentary lifestyle, it is extremely important for them to give the muscles a load. Swimming and fitness will help keep the back and neck muscles in a good tone.
Sleep better on a rigid orthopedic mattress, which will have a beneficial effect on the spine.
How to sit properly in the office
Since most of the work in the office is donesitting, it is important to sit in the correct position and on 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 toward the work process.
The main thing is to choose the right furniture. The chair should be adjusted for good support of the back and ease of use. Not everyone knows how to sit properly in the office at the computer, and after all it depends not only on the effectiveness of the work during the day, but also on the health of the employee. Sluggishness and uncomfortable stool can cause diseases of the neck and back, impaired vision. Properly selected chair allows you to keep the posture correctly.
It is also important to choose a convenient desktop. Its height should correspond to the height of a person. The table for the computer can be rounded or curved in the form of an angle. Under it should be enough free legroom. For convenient leg position, use a stand. On the table, everything should lie in its place: in the stands and on the shelves. Do not clutter the workplace.
Pay attention to the following tips.
- Pick up a chair of a certain height, adjust it so that your feet can firmly rest against the floor. They should be at an angle of 90 °.
- The chair is better to choose a hard, with comfortable handles, freely entering under the countertop. The best option is a special office chair.
- The back position should be vertical.
- The computer is installed in a convenient position, on the contrary, and not on the side, as this will lead to pain in the neck and eyes.
- To sit at the computer is not closer than the distance of the outstretched hand.
- On the computer desk, put a special mouse pad.
- The table top should not be narrow, to avoid slopes and stoop.
- Recommended position of hands in a bent position. At a convenient distance, place the mouse and keyboard.
- The necessary things for work must lie nearby.
- Do a regular break in work every 40 minutes to drink coffee, do a warm-up, get up, walk a little, get 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 getting light reflections on the monitor.
- Put the pedestal under your feet.
- Adjust the brightness of the monitor.
If you use these simple rules, how to properly sit at the computer, you can keep your back healthy and properly organize your workplace.