Whether at home or in the office, we spend a lot of time sitting in front of a computer . We unconsciously adopt poor postures that, over time, can lead to serious problems or injuries in the neck, shoulders, legs, or, in the worst case, the spine.
The correct posture in front of a computer can determine the overall health of the body, and also determine the development of muscular and bone injuries, and, over time, some more serious injuries to the digestive and circulatory system.
If you like spending the day sitting at the computer or you have no choice because it's part of your daily routine, it's advisable to find a posture that doesn't harm your health. To do so, let's look at the most recommended ones.
Proper Sitting Postures
-
Take care of your back : The first step is to learn to sit with your spine straight and supported by the back of the chair . If the seat base is wide, you can lean against a good backrest to achieve the proper position for your back.
-
Angle synchronization : The thighs, legs, and feet should be kept at an angle of approximately 90 degrees . If the seat is too low, we can lean on a cushion to achieve this angle and achieve better posture.
-
Strengthen your core : Your elbows should form a perfect 90° angle, with your wrists straight. This also allows for proper keyboard input when typing and using a mouse. Ideally, your chair height should allow you to rest your elbows on the armrest. This will prevent strain on your neck and upper back.
-
Maintain your center of support : Your head should be upright and your neck straight (not tilted forward). It's recommended that your computer screen be higher, with its center at eye level, to maintain the natural curve of your head.
Here we tell you what the correct posture is to have in front of the computer.
Maintaining proper posture at the computer can be a difficult task. Therefore, we want to introduce you to three cushions to make it much easier for you to maintain good posture while using the computer:
1. Theractive Cushion : Designed for people who spend long hours in front of a computer monitor. The cushion is active and adapts to the body's anatomy, ensuring comfort and postural health while performing daily activities.
Easy to transport. It's ideal for use at home or in your workspace. Thanks to its memory foam, it's not heavy.
2. Theraplus Black Cushion : This is a 2-in-1 anatomical cushion with an exclusive design to align your back. You can use it in the car, and when you get to the office, you can take it to your desk chair or armchair. You can also use it for support (on the lower part of the seat) or to support your midsection, on the backrest. It's flexible, durable, and soft.
3. Therashape Cushion : Provides improved support for your mid and lower back while you perform your daily activities. Made with memory foam and three-dimensional mesh, it distributes the load on your spine to prevent possible cervical injuries.
How can a bad position affect you?
A poor posture at your desk can be a risk to your overall health and destabilize your body from top to bottom. The discomfort, fatigue, aches, and pains you feel at the moment, along with the potential consequences, should alert you.
Some of the injuries, illnesses and consequences are:
• Lower back or hip pain : Destabilizing the body's natural ergonomics can cause intense pain in the lower back.
This pain can extend to the extremities in the worst cases, although the pain is mostly felt in the C1 and C5 vertebrae.
• Back pain : One of the injuries that most often generates visits to trauma and physical therapy offices is "central back pain." It is important to explain the severity of the pain to the specialist. If possible, the patient should improve the work conditions that are causing their pain and acquire the habit of walking, which will help relieve their pain.
Sitting for long periods of time can exaggerate the dorsal curve, causing the shoulders to unintentionally lean forward. This results in discomfort in the midsection, weakening of the abdominal wall, and, in the worst cases, can cause a curvature of the spine called scoliosis.
• Headache: The neck is the natural support for the head, and if it is affected, it manifests itself through muscle tension in the neck area, especially in the cervical joints, which requires maintaining the same height and angle for several hours. It's very common for people who use laptops or uneven desks to experience this as a headache.
This is mainly due to pain caused by jaw clenching and muscle tension. Also, poor lighting can cause headaches if you work in a location that doesn't allow for good vision.
• Pronounced stomach: Poor posture is common in offices and doesn't just have postural consequences. Aesthetically, slouching in front of a computer, as we mentioned earlier, weakens the abdominal wall.
This can cause or promote the development of a sagging, bulging belly. It can also cause skin cracking, and due to a lack of abdominal contractions, the abdominal muscles become weaker.
Improving your physical health through healthy posture while working or at your computer can greatly change your quality of life. It will also help you prevent the consequences of poor posture and avoid digestive, muscular, bone, and aesthetic complications.
We hope this article has helped you begin the change. If you're reading this on your computer, consider this: Am I sitting correctly right now? The time to improve how you sit and feel is now!
