The best posture for working at a computer

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

How to maintain a healthy spine and clarity of thoughts while sitting in front of the screen for a long time?

Advises Butenko Lyudmila Sergeevna, chief physician of the clinic "Osteon", osteopath, rehabilitologist.

Computer work is rarely rationed. Sometimes people lose track of time: someone has to sit at the monitor for several hours in a row, doing hard work: reports, numbers, strategies.

Whatever we come up with, there are laws of gravity and support reactions that have an imperceptible effect on our vertebrae, blood vessels, and breathing. The overall performance of the body is ensured due to normal blood circulation to the brain, internal organs, due to the support ability of the spine, which has axial loads.

The force of gravity from top to bottom must match the axial load of the spine

ATTENTION TO YOURSELF

If we have gone headlong into work and do not notice our posture, then we have missed ourselves: the spinal discs, respiration, the work of the heart and brain.

From fatigue, the body will only want to sleep, and the back may not be straightened. Each person has his own biological resource: someone depletes it in a year, someone in 5 years. So not long and "burn out at work."

So if fresh thoughts and ideas no longer visit you, there is no previous productivity and ease in your work, and your reactions are inhibited, pay close attention to the posture in which you are sitting in front of the monitor. Free posture when working at a computer can cause the development of early osteochondrosis, a high load on the cardiovascular system, and depression of the central nervous system.

If you do not pay attention to this question, then the person will face osteochandrosis, lumbodynia, ischemia, senile marasmus. Did we scare you? It is better to learn about this threat now than to reproach yourself for the wrong posture later.

HOW IT IS CORRECT TO SIT AT A COMPUTER

In order to be efficient and to maintain health, from the point of view of posture, the student should be in a position: they sat down - feet on the floor - legs are slightly divorced. It is very important that the seat of the chair is swiveling and that you can turn slightly to the left or right.

The position of the spine is sitting, the pelvic bones are on the ischial tubercles (not on the sacrum or coccyx), the bending of the spine forward, the thoracic region is aligned, visually the position is like a schoolchild's, the cervical region is the level position of the vertebral bodies, which provides nutrition to the brain through the paravertebral vessels. The position of the cervical spine also greatly affects the freedom of the carotid arteries located on the front of the neck.

The body must have a depreciation system, support. For some time we can fall apart in the "hammock" position, half-sit, slide off the chair. But then again it is necessary to return to the position of a student.

AND FURTHER

There must be a change of activity. Every 40 minutes, you need to get up from the table for 10 minutes, then the work activity will be most effective.

It is advisable to keep the computer at eye level, the chair should have a variable height, elbows on the table - these are prerequisites that must be taken into account when constantly working at the monitor.

The body is not designed for 12-hour computer work. If, alas, this is your case, it is recommended to specially pump up your back so that the muscles better hold the spine. Such training will serve as a great addition to the correct position of the back.