Computer Posture: Are You Sitting Properly?
If you spend long hours sitting in front of a computer, the correct posture is vital to avoiding long-term overuse injuries to the muscles of your neck, back, and lower extremities. Even people who are not positioned at a desk all day can benefit from paying attention to proper computer posture while surfing the internet or working on your computer.
A common result of poor computer posture is the tendency to let the head roll forward. To correct this, take a look at your desk. Your computer screen should be placed at a level that allows you to look straight ahead so that your head and shoulders don’t roll forward. Place your keyboard in a position that will not force you to hunch your shoulders. These two steps alone will improve your computer posture, and help to alleviate strain on the major muscles groups of your upper back and shoulders. You can also be sure that your back is straight, and your shoulders are pulled back.
Having a comfortable chair with lower back support helps to ensure proper computer posture, while allowing you to work for longer periods of time without excess strain to your body.
While good posture and a supportive chair are essential to keeping your spine in alignment, it is important to take frequent breaks to get some light exercise and stretch. Stretching and exercise promote blood flow and keep you alert and relaxed. Remember, sitting in a chair is a very abnormal position for your body, so don’t overdo it.
Here are a few tips for quick exercises:
-Go walking, or take the stairs. Walking is a great cardiovascular exercise that also strengthens your hips and legs.
-Learn some simple yoga asanas. Doing a few sun salutations or half moon poses is a great way to recharge your mind and body.
-Bring light weights to work if you can, or knock out some pushups or bodyweight squats. Strengthening your muscles feels great and burns calories as well.
Finally, consider using a pillow especially designed to support your back. You can take it to the office, or use it at home.