How to sit while working to avoid spinal problems.
In the digital age, many working adults are facing “office syndrome,” a condition commonly characterized by neck, shoulder, and back pain, or headaches.
The main cause is sitting in the same position for long periods of time or sitting incorrectly, causing the muscles to remain tense without relaxation.
Prolonged sitting in unsuitable environments, along with overwork, can have serious consequences for the spine and lead to more serious conditions such as herniated discs, degenerative disc disease, and slipped discs, which can compress nearby nerves.
Therefore, it’s important to be observant of any abnormalities in your body. If you start to feel back pain or aches in various parts of your body, don’t ignore it, even though improper sitting posture often primarily affects the cervical and lumbar spine.
Setting up your workspace correctly and sitting in the correct posture while working can significantly reduce the risk of developing health problems.
📚 Prevent back pain by sitting correctly.
Tips for creating an optimal work environment.
office chair
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Choose a chair that is height-adjustable.
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Adjust your knees to a 90-degree bend and your feet should be flat on the floor when sitting.
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There should be armrests so that the elbows can rest comfortably when sitting upright.
Desktop computer
The screen should be 1-2 inches above eye level to keep the neck at a proper level.
Notebook computer
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Use an auxiliary stand to elevate the screen.
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Use an external keyboard and mouse for added convenience.
Keyboard
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Use your elbow as a pivot point; keep it resting on the armrest at all times.
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Avoid raising your elbows while typing.
Further instructions
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Stretch your muscles while sitting at your desk.
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Get up and walk around every 1-2 hours, for example, to go to the bathroom or get a drink of water.
