How to work at a computer so as not to harm your posture

Prolonged computer work is harmful to the whole body. But first of all, the musculoskeletal system suffers, which most often manifests itself in the form of a violation of posture. Proper workplace organization and simple exercises that can be performed at the workplace can reduce the load on your back. Izvestia tells how to work at a computer so as not to harm your posture.

What is the danger of a sedentary lifestyle?

According to surveys, many office workers spend 8-10 hours a day at the computer. Most often, they complain of blurred vision, back, neck, and lower back pain. However, low physical activity can lead to more serious consequences.

Staying in one position for a long time is dangerous because it leads to stagnation of blood and circulatory disorders. This puts the veins, joints, and the entire cardiovascular system at the greatest risk. Also, lack of physical activity affects the nervous system, which can manifest itself in a deterioration of mood and general well-being.

In addition, sitting at the computer for a long time negatively affects men's health. Artur Bogatyrev, a urologist and andrologist at the SM Clinic Center for Reproductive Health, told Izvestia that men's sedentary lifestyle disrupts blood circulation in the pelvic region. As a result, the risk of developing inflammatory processes of the prostate gland, prostatitis and impaired potency increases.

How to properly organize a workplace

When organizing a workplace, the first thing you need to pay attention to is lighting, since the greatest burden falls on the organs of vision. The lack of light leads not only to their deterioration, but also affects the cervical spine, which is fraught with headaches and neck pain.

A well-chosen table is equally important. It should have a spacious work surface so that you can put your hands freely, and its height should match the parameters of a person. The monitor must be installed at a distance of 60-70 cm from the eyes and symmetrically relative to the body. Shifting to the right or left causes a skew, which in the future may lead to a curvature of posture.

Finally, special attention should be paid to the computer chair. Doctors recommend choosing not a static chair, but a swivel chair on wheels with an anatomical effect. The back should follow the curves of the spine. This will avoid immobility in the lower back. It is good if it is equipped with a headrest, a lower back cushion and an adjustable backrest that can be fixed in different positions. This will allow you to change your posture throughout the day, reducing the strain on your spine.

But doctors do not recommend working reclining in an easy chair or on the couch, as well as placing a laptop on your lap. In such a situation, the cervical spine suffers the most. If you stay in this state for a long time, the blood flow of the brain is disrupted, as a result, a headache occurs and blood pressure increases. In addition, the foot-on-foot position should be avoided to prevent problems with the veins.

Simple exercises for beautiful posture

The main rule of working at a computer is not to sit motionless for more than two hours. Periodically, you need to take a break for a little warm-up, devoting 10-15 minutes to it.

Bending to the sides, shoulder rotation, lumbar flexion with outstretched arms, shoulder blade reduction and other simple exercises that can be done in the office help to relieve muscle tension. Even five-minute gymnastics will help to get rid of uncomfortable sensations in the back area and maintain a beautiful posture.

It is also important to pay attention to physical activity outside of work. You should walk as much as possible, use stairs instead of elevators, and carry a backpack instead of a bag. Special exercise equipment, including a regular horizontal bar, helps to strengthen your back well. Doctors recommend pulling up several times a day or just hanging on it while holding your hands.

If your posture is bent and you experience symptoms such as back pain, numbness, or shooting pains in your extremities, you should consult an orthopedic or neurologist.

Earlier, Izvestia told how to protect your eyes when working at a computer.