How do you spend most of your day? Sitting in front of a computer? Sitting in the car? Sitting in front of the TV? Sitting, sitting, sitting…. All this sitting is most likely the cause of your neck and back pain. Or will be.
Sitting puts tremendous pressure and strain on the spine’s discs, muscles, connective tissues and over time this is damaging. So the goal is to prevent any of hte structures of the back from bearing the burden of sitting too long.
Sitting posture while at your computer should be as follows:
- Adjust your chair so that your hips are 3 inches higher than your knees
- Your back should recline slightly so your back is at a 135 degree angle
- Your back should rest against the back of the chair with a lumbar roll supporting spine
- Your monitor should be 20-28 inches from your eyes
- Feet are flat on floor
- Shoulders relaxed
- Elbows at a 90 degree angle
- Wrists in neutral position and resting on palms or wrist support, not edge of desk
Follow the 50-10 rule. For every 50 minutes you work sitting at your desk, take a 10 minute break. During your break, stretch your arms topwards the ceiling, walk around, stretch out your muscles.
is a Windows application that reminds you to take breaks while working on your computer. Download it here. A client of mine uses it and says its been a great help.