Bad posture is one of the leading
causes of back pain in most people. Most
people suffer from back pain at some point in their lives. The pain may be
severe but it is usually not serious, and it lasts for a few days.
It is
important to remain active when one has back pain because staying in bed all
day long is likely to make the pain worse. When one is immobile, the muscles in
the back and the whole body become weak, and this makes the pain to be severe.
The sitting postures that can help to reduce back pain include:
Resting
the feet on the floor
It is important to rest the feet
on the floor when one is seating. In cases where the foot does not reach the
floor, one can use a footrest, and this allows one to assume a comfortable
position. It is important to avoid crossing the legs as this can lead to other
problems that are linked to posture.
Using
the keyboard
Place the keyboard in front when
typing to leave enough space for resting the wrists between bouts of rest. It
is advisable to leave a space of 4-6 inches approximately. Keep the wrists in a
straight position when using the keyboard. Keep the elbows in a vertical
position on the side and under the shoulder. It is also advisable to use a
wrist rest to keep the wrists straight and at the same level as the keys.
Adjustment
of the chair
The chairs that one uses at the
workstation should be stable, and this is because one spends many hours at the
workstation. The standard office chair has five legs, and they are usually in a
star shape. The height of the seat should be adjustable. The backrest should
also be adjustable in tilt and height. The backrest should be able to move
independently of the seat, and this is in order to allow a comfortable
position.
It is important to seat upright with the support of the small area at
the back. The feet should be placed flat on the floor, and the hips and knees
should be level. It is also advisable to use a rolled up towel or a small
cushion to support the back in places where one is feeling uncomfortable. In
cases where one works on a computer all day long, it is advisable to make sure
that the forearms are at a horizontal while the elbows are at a right angle.
Keep the
mouse close
It is important to position the
mouse as close as possible when working. A mouse mat that has a wrist pad will
help to keep the wrist straight, and this will avoid awkward bending. When the
keyboard is not in use, push it to one side and keep the mouse near. It is also
advisable to place the screen at the eye level to avoid straining when working.
The best guide when using a screen is to place the monitor at an arm’s length
away with the top roughly at the eye level. To achieve this position, one may
need to get a stand for the monitor. In case where the screen is too low or too
high, one will have to bend the neck, and this is likely to cause severe back pains.
Keep
objects accessible
Keep the objects that are in
frequent use in a place that is accessible or within easy reach. This includes
the telephone, writing pad, pen, stapler, paper punch and other things that are
in frequent use. It is important to avoid repeated twisting and stretching to
reach things.
Avoid
straining at the phone
It is important for people who
spend most of their office hours over the phone to try and exchange the handset
for a headset. Repeated cradling of the phone between the shoulder and the ear
can strain the muscles in the neck. Most people who use the phones for long
hours slouch without realizing the damage they are causing to their backs.
Conclusion
It is important to maintain the
right sitting position when working and when one is at home. It is advisable to break the long periods of
working with stretching exercises to help prevent the occurrence of back pain.
The practice of good and proper posture will aid in maintaining the natural
curves of the back and keep it strong. The major cause of back pain is an
improper posture especially at the workstations where one spends most hours of
the day.
References
1..http://www.popularfitness.com/articles/best-exercises-for-relieving-lower-back-pain-in-women.html
Author Bio:
Sophie Addison is a popular
blogger and writer on beauty and general health related topics. She is very
passionate about health and beauty. She has posted articles on skin care tips,
weight loss and fitness. Apart from work she likes gardening and listening
music. You can also contact her on Facebook,
and Pinterest.
Agree. Sitting postures can really leads to severe back problems.Thanks for raising the concern here and disclosing the correct posture of sitting. Cheers.
ReplyDelete<HGH energizer
I got the info about the right sitting posture thanks and use of the nerve pain supplement also help a lot
ReplyDelete