How to sit at the computer correctly without back pain
5 min | 14. 08. 2023
Sitting at a computer for long periods of time is an integral part of the work of many programmers and people who work in an office or home office. Although working behind a monitor can be interesting and challenging, poor seating ergonomics can have serious negative effects on health and mental well-being. Here are a few tips on how to sit properly in a chair, how to adjust your chair and what can happen if you neglect ergonomics.
1. Setting up the chair and working environment
The key is to set the chair at the right height so that your feet reach the floor and your knees are at the right angle. Your back should be resting against the back of the chair, ideally with a lumbar support to support your lower back. Adjusting the height of the monitor is also important. The screen should be at eye level so you don't have to tilt your head down unnecessarily.
2. Correct body position
Make sure your back is straight and your hips are supported by the backrest of the chair. Your shoulders should be relaxed and curve forward. Hands should rest on the work desk, so that elbows are at right angles and wrists are straight. It is important to avoid leaning the head forward or sideways.
3. Periodic breaks and movement
Even if you have an ergonomically correct setup, sitting for long periods of time is not healthy for the body. Take a short break every hour, stand up, stretch and take a few steps. Movement helps relax muscles and improves circulation.
4. Consequences of incorrect ergonomics
Failure to follow ergonomic principles can have a number of unpleasant consequences. These include back, cervical spine and shoulder pain and the risk of carpal tunnel, which can lead to wrist and hand problems. In the long term, serious problems such as headaches, carpal tunnel syndrome or chronic back pain can develop.
5. Prevention and healthy habits
To minimise the risks associated with prolonged sitting at a PC, it is important to follow ergonomic seating principles. Regular exercise, stretching and muscle strengthening exercises are also key. Invest in ergonomically designed chairs and keyboards that promote correct body positioning.
Thorough chair, table and monitor setup = a necessity
Proper seating ergonomics are essential to maintaining health and well-being when working with computers. Chair settings, work environment and adherence to correct body positioning are key factors. Not following these rules can have a negative impact on your health, so it's important to establish healthy habits from the start. Your body will thank you for it, and you'll be able to work with greater comfort and efficiency.
Exercises to relieve back pain caused by long periods of sitting at the PC
Sitting at a computer for long periods can cause back pain and discomfort. Regular stretching and exercise can help release tension and strengthen muscles, which can bring relief. Here are a few exercises you can incorporate into your daily regimen.
1. Forward bend while sitting on a chair
- Sit on a chair with your legs apart and your back straight.
- Bend forward, lower your arms between your legs and let them hang loosely towards the floor.
- Hold this position for 20-30 seconds and feel your back muscles stretch.
2. Lumbar spine rotation
- Sit on a chair with your feet firmly on the ground and your back straight.
- Place your hands on your hips and slowly turn to one side, then the other.
- Repeat this movement 10 to 15 times on each side to release tension in the lumbar region.
3. Stretching the chest muscles
- Stand upright and link your hands behind your back.
- Slowly raise your arms up while trying to bring your shoulder blades together.
- Feel the stretch in the front of your chest. Hold this position for 20-30 seconds.
4. Cobra
- Lie on your stomach with your arms placed under your shoulders.
- Slowly lift your upper body while trying to keep your hips on the ground.
- Hold this position for 15-20 seconds and feel the stretch in the front of your body.
5. Chest upright
- Stand up straight with your legs side by side.
- Raise your hands above your head and interlock your fingers.
- Slowly lift your arms up, feeling the stretch in your upper body.
- Hold this position for 20-30 seconds.
Remember that you should not feel pain when exercising, only slight pressure or tension. If you have more severe back pain problems, it is advisable to consult a doctor or physiotherapist before starting any new exercise regime. Regular stretching and exercise can greatly help to relax your muscles and improve your well-being after sitting at a computer for long periods.
Get rid of back pain, improve flexibility and release tension
One of the best ways to take care of your back and keep it healthy is to regularly do exercises such as yoga, pilates or just back exercises in general. These disciplines not only strengthen the muscles around the spine, but also improve flexibility, posture and stability. Yoga and Pilates exercises focus on releasing tension, strengthening the core of the body and proper breathing, all of which help prevent back pain and spinal problems. Regular practice of these exercises can increase well-being, improve posture and strengthen muscles, which is key to a healthy lifestyle. And that you don't have much time to exercise? Try a 9-minute full body stretching session right in your living room.
