I’m sitting in front of the computer for hours every day and lately I’ve been starting to feel the impact on my body, and mostly my back. I’ve therefore decided to
google some tips that can help me stay healthy and productive:
1. Seating Posture
Avoid back pain by adjusting your chair so that your lower back is properly supported and reduces strain on the back. Have your knee level with your hips. You may need a chair with footrest for this.
2. Adjust Your Chair
We can prevent ourselves from repetitive strain injuries by adjusting our chair’s height so that we can use the keyboard with our wrists and forearms straight and level with the floor. Our elbows should be by the side of our body, so that the arm forms an L-shape at the elbow joints.
3. Rest Your Feet On Floor
Always make sure your feet is flat on the floor. If not, make sure you have a footrest, which lets us rest your feet at a level that’s comfortable. Don’t cross your legs, as this can cut off blood circulation and cause hip problems.
4. Place Your Screen At Eye Level
Properly aligning your computer monitor can help with three main things: eye strain, neck pain, and fatigued shoulders. Always make sure the screen is roughly at eye level. If the screen is too high or too low , you will have to bend your neck, which can be uncomfortable.
5. Using The Keyboard
Place your keyboard in front of you while typing. Leave a gap about four to five inches (100-150 mm) at the front of the desk to rest your wrists. Keep your elbows vertical under your shoulders and right by your side. Using a wrist rest to keep your wrists straight as the same level of the keys is advisable.
6. Keep Your Mouse Close
Position and use the mouse as close to you as possible.
7. Make Objects Accessible
Position frequently used objects such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.
8. Take Regular Breaks
Frequent short breaks are always better than fewer long ones. It gives our muscles a chance to relax while others take the strain. This also prevents you from becoming stiff and tense.
9. Switch Positions Frequently
The best way to minimize the stress of sitting down for long periods of time is to switch positions frequently to take stress off of certain tissues of the back.
10. Get Regular Exercises
Get regular exercises that covers all major muscle groups. Even with the best posture, human body is not designed to sit in front of computer all day. If you sit at a desk all day long, try to have some form of regular exercise scheduled outside of work to keep your joints lubricated and your muscles moving freely.