Do you work at your computer and spend many hours sitting at your desk, perhaps complaining about how uncomfortable your work chair is? In practice, it can often happen that chairs are not equipped with an anatomical back, that the screen is too far away, and that – over time – we lapse into the habit of crossing our legs and assuming other positions which can cause musculoskeletal pains and problems.
In this article I will be talking about which precautions to take in order to maintain correct posture at your computer and provide some relief for your back, in particular to the lumbar region, which is often not correctly supported by office chairs and armchairs.
Correct posture sitting at your computer: why is it so important?
Working at your computer every day, for many hours, can cause unpleasant and painful symptoms, which arise as a consequence of using a poorly positioned computer screen or bad posture. Here I will be looking at the latter of these problems, which range from headaches to back and neck muscle tension and even more serious problems.
I will start by answering a question: why is the way we sit and the support that we use so important? The first point to consider is that the human body is not designed to stay sitting down (or in other sedentary positions) for a long time. Muscles, ligaments and joints become overloaded, because they work in an unnatural way.
If our lifestyle dictates that we have to work at a desk for many hours, it is important to do it in the least traumatic way possible: supporting the back in the best way, in order to respect its natural curvature and not strain the vertebrae or the entire musculoskeletal apparatus.
What is the correct position for working at a computer?
Assuming the correct sitting position in front of a computer is not something that comes automatically, there are various factors to take into consideration:
The chair and the back support
Adjust the chair so that the lower part of your back is adequately supported: ideally you have a chair where you can alter the height, the position and inclination of the back easily.
You should also ensure that your knees are slightly lower than your hips. Do not cross your legs and avoid resting your feet on the floor: use a foot rest if necessary.
Alter the height of your chair so that you can use the keyboard with your wrists and forearms straight: your elbows should be at the side of your body, so that your arm is in an L shape at the level of your elbow joint.
Screen, keyboard and mouse
The computer screen should be in front of you, tiltable and swivelling. The upper part should be around your eye level: in order to achieve this, it may be necessary to acquire a computer or monitor stand.
Keep the keyboard straight in front of you and keep in mind you may want to use a palm rest. If you use a mouse, keep it as close to you as possible. This goes for all other items that you use regularly, too in order to avoid strains or repeated stretches.
Sitting correctly is important, but it is also fundamental to move about every so often. For example, you can do exercises for your neck without moving from your seat, but don’t forget to take a break every so often while you are working.
Wellow Work helps you to adopt the correct posture at your computer
Keeping the correct posture whilst sitting at your computer is not easy. When you are concentrating on your work or phone calls, it is easy to forget about the position you are sitting in. Furthermore, many office chairs do not support the lumbar section of your back adequately.
Wellow Work is a postural cushion for your office chair which helps you to maintain the correct sitting position during your work hours. Its ergonomic shape actually helps prevent the development of lumbar and cervical pathologies and musculoskeletal problems with your spinal column. It can be altered to suit the height of any user and guarantees maximum comfort during your working hours sitting at a desk. In combination with a small electromagnetic therapy apparatus, it can also become an effective device for treating disorders affecting the back and lumbo-sacral tract.