According to doctors, 75% of the most common cause of pain and rapid fatigue in muscles and joints is taking the wrong posture when sitting at the computer, and 25% due to the imbalance between work and rest. But there is a bright side. Specialists recommend how to sit properly at work so that you do not face any health problems. The stress of the computer is one of the main reasons why women get back pain at an early stage in their lives. But a few simple changes in the way you work can mask the pain, according to researchers at Cornell University and the Cleveland Clinic Center for Public Spine Health. Here’s what to do when you feel pain while sitting down to work.
Regardless, if you have a job that requires a lot of weight lifting, spending most of your days in the office or doing just about anything else the pain can be caused by holding the same position for a long time and it doesn’t matter what you’re doing but take care of a set of simple changes.
How to sit properly at work?
Do not try to put a leg on a leg while sitting at a work desk. This position aggravates the menstrual cycle and puts pressure on the veins and causes you discomfort in the form of numbness and suffering from restless legs syndrome. The first thing you must do is adjust the chair to sit on the desk and your feet should not hang and the edge of the seat should not be pressed under your knees. And put your feet on the ground or a special position so that the legs become bent and take an angle of 90 degrees.
Back pain :
The depth of the chair should match the length of the hip. If you are sitting on a very large chair, you can put a pillow under your waist so that it takes part of the load on it, otherwise it will slip and this leads to tension and pain in the back. The back seat should be comfortable with a natural curve so that the back does not form a question mark. Don’t try to rush into a change of position if you feel uncomfortable. Try to let your muscles get used to the correct position and over time they will become comfortable, but this will not happen immediately.
When you work at the computer for a long time, your hands feel constant tension. Especially since pregnancy and the wrong posture may cause dull and annoying pain, as well as a feeling of numbness in the hands in the morning. The position of the shoulders and forearms can be correct if you adjust the keyboard and mouse so that they are at the level of the elbow. Your wrists should be straight and not turn to the sides. The hands should be bent at an angle of 90 degrees so that they lie well on the table.
In order to avoid neck and head pain, it is necessary to properly adjust the monitor. If the computer screen is too low, it bends your back or slips off the chair. This increases the load on the front edges of the spine and can result in a hernia or bulge. Sitting in a chair, close your eyes and relax. The center of the screen should be at eye level and if necessary, use the stand under the screen so that it is at eye level. The screen should be on the right side in front of you and not to any other side so as not to increase the load on your neck and eyes as well.
When you work for a long time at the computer, vision syndrome can result in blurred vision, dryness, redness and then headache or irritability. . Put the screen back. Doctors believe that the optimal position for the center of the screen is to be at eye level at a distance of 50 cm from the face.. Try to reduce screen glare if your computer is standing next to a window and move it also try to adjust the brightness, contrast and font size.
It will be healthy to wear your glasses when looking at the computer screen and in this way reduce eye fatigue and preserve your vision at the same time. Also, don’t forget the role of eye exercises. You can lay eyes on the window or other direction in the room for at least 20 seconds.
If you have a sedentary lifestyle, especially due to eating fatty foods and the accumulation of harmful cholesterol in the inner walls and dilation of the veins, resulting in the valves stopping from dealing with their function.
Unpleasant sensations such as pain and tiredness in the feet and legs, swelling in the legs, high blood pressure, and symptoms usually occur late in the evening. Try to set a specific time for exercise every day, such as gymnastics for 15 minutes. It is also preferable to walk rather than ride a car or use public transportation, and most importantly, eat healthy food.
More tips to reduce fatigue while sitting at the computer:
- Keep your head elevated while sitting at the computer and focus on keeping your head aligned and the neck directly above the shoulders and avoiding strain by moving it forward.
- Moving the mouse, ideally you should place the mouse next to your keyboard so that it does not twist your shoulder, arm or wrist when you click. .
- Choose an office chair carefully, try to choose an office chair that allows you to provide support to the lower back and provides you with lumbar support, and then tilt the back of the chair so that you are leaning very slightly on it.
- Breathing from your stomach, you can inhale slowly and think of something pleasant and engage the core muscles that support the upper body.
- There is no need to use the phone, linking the phone between your shoulders and your ear while performing multiple tasks is an important step so as not to lead to neck pain or trying to use the earphone while having a conversation that can last more than 5 minutes.
- Sit in a correct posture. Your torso should be about an arm’s length away from the screen, which should be 2-3 inches above eye level.
- Try to keep your feet flat on the floor and shoulder to relieve tension in the knees and ankles.
- Taking a break is necessary once, such as going to the bathroom or just wrapping the shoulder to reduce pressure on the spinal discs and enhance blood circulation.
- Finding the right angle, put your knees at a 90-degree angle directly above the ankles as this will keep the spine comfortable and straight.
- Reducing squinting to prevent eye strain. Because it is common to stare hard when using a laptop computer, you need to lean forward to reach the keyboard or to see the screen. One way to solve this problem is to separate the keyboard from the screen.
- Don’t cross leg. It’s hard to keep your spine straight but cross-legged legs can over-expel your pelvic muscles.
- You must stand at least once every 20-30 minutes and stand up to try to stretch the whole body, trying to push the whole body on the floor and reach the arms up towards the ceiling. It will prevent pressure on the spinal discs or trying to lie on the floor to stretch.
- You can tilt the chair slightly and rest so that the torso and thighs are at an angle of 135 degrees to put less pressure on the spine than sitting in a straight position at 90 degrees or leaning forward.
- Spend a few minutes each evening doing hamstrings and hamstring stretches to prevent knee stiffness in the lower pelvis that results in lower back pain.
- Determine a specific time to lie on your back to prevent shoulder and upper back problems. Place the pillows under the middle of the back so that they lie against the top and bottom edges of the pillow. In this position, allow your arms to relax comfortably.
- Take a break every 20 minutes to reduce looking at the computer screen, such as going out in the fresh air or looking out the window. The goal is to look at distant objects without staring so as not to strain the eye.
- Position the monitor so that your neck is comfortable and your eyes can see the entire screen comfortably. For most people the screen should be 24 inches away from the eyes with the top of the screen.
- Wearing glasses or trying to use lenses that have an anti-glare coating.
- If your work includes a set of duties that do not involve looking at your computer, strive to schedule your day in a way that allows you to alternate between work and rest.