Posture defects and work in a corporation. Seven ways to relieve back pain at the desk

By forgetting this rule, you may develop a cervical spine deformity, but also have problems with the heart, lungs and blood vessels, and severe posture disorders. The general rules for maintaining a correct sitting position are simple: bend your chin slightly against your chest, let your arms hang freely and relax your neck muscles. Keep your head straight (so that the neck is not bent), rest your whole back against the chair (move as close as possible to its backrest). Keep the keyboard low so that you don’t have to bend your hands at the wrists. What about the legs? They must be bent at the knees (so that they form a right angle) and the feet should rest on the ground.

Failure to follow this rule may result in pains in the arms, forearms or wrists. In addition, poor placement of the monitor may affect eyesight. What most people don’t realize is that the size, type, and even color of a desk also play a role in maintaining proper posture. Its top should be 80 to 90 cm wide and 120 to 160 cm long. Why? Because the table top must fit all the necessary equipment: keyboard, mouse, document stand and monitor. There should be approx. 6 cm between the front edge of the tabletop and the keyboard (or laptop) for free palm rest. We cannot forget about the height of the furniture adjusted to the height and silhouette. The surface of the desk should be light, but as dull as possible. Thanks to this, we will avoid temporary blinding, which is sometimes caused by the reflection of light. Matte color is also good for the eyes, it just does not tire them. At work, it is worth using subdued, pastel colors that make us feel calmer.

If you ignore this rule, you may experience lower back pain and generally be in poor physical condition. Although we often forget about it, the positioning of the legs when working in a sitting position is very important. Therefore, you should remember that the chair should be at such a height that the feet are completely flat on the floor (or the footrest), and the knees are bent at right angles. If the feet do not touch the ground, the support position will be careless, which will eventually (sooner or later) lead to posture defects or persistent pain.

A poorly chosen chair can distort your spine and lead to severe pain in the lumbar region, around the arms, hands and neck. In the sitting position, the muscles that support the spine are the most strained, as well as those that stabilize the spine. In addition, the muscles of the arms, hands and neck, which keep the head in an upright position, are also exposed to effort. That is why a chair appropriately suited to the employee’s figure is so important. It must allow for frequent changes in the position and dynamics of sitting, which in practice means not restricting the freedom of movement. In addition, the distance between the armrests must be greater than the width of the torso, and the backrest must provide comprehensive back support and be properly contoured. The seat must also allow you to stand up and sit freely, and ensure that your legs are positioned at right angles with your feet flat on the ground. It is worth asking the manufacturer about the possibility of testing the product before buying it.

Forgetting to do so is associated with muscle injuries, reduced performance and joint problems. Our muscles need a break from work. So let them rest. The sitting position must be changed, while remembering to maintain the appropriate posture. What can you do? Occasionally (every hour on average) tilt the support backwards, move your legs (lift them off the floor, straighten them and put them back in their original position), and stretch your arms out. Hand massage and scalp massage will also be useful. You should also break away from your desk from time to time. A few steps are enough, for example to the kitchen for water, coffee or tea.

Forgetting them not only promotes the development of posture defects, but is also associated with the development of psychosomatic diseases. Are you entitled to a 45-minute lunch break? Or maybe at least a quarter of an hour for a coffee? Remember that such breaks were not introduced without a reason and should be taken advantage of. Unfortunately, many employees freeze in front of the computer for more than seven hours, then go home faster. In the long run, such a solution can have a very negative impact on your health and mental condition. Changing positions in front of the computer, a properly adjusted chair and a large desk will not replace a real break from work.

Lack of training may worsen your physical condition, decrease your body’s efficiency, worsen your mood, lethargy and increase your weight. Are you coming back from work where you spent eight hours sitting at your desk and you still don’t have enough strength for physical activity? Nothing unusual. Mental overload causes dementia, and this often manifests as physical fatigue. Don’t give up on it and try to motivate yourself to be physically active. It’s best to choose the discipline that we like the most. Many men play football or basketball, while women choose pilates or yoga. It is also worth going to the swimming pool from time to time. Swimming has a beneficial effect on the spine and also improves the mood – this is not a myth. So it is very beneficial for our health and well-being, but not overburdening physical activity.