Now that working from home is the new norm, posture-related body problems such as headaches, back pain and tingling in the arm are much more common. With these 6 tips you can avoid a lot of inconveniences.
It is very important that you adopt a good posture in front of your computer or laptop. This creates a comfortable feeling while working, but it also prevents you from suffering from back and neck complaints.
Such complaints not only affect your productivity, they also reduce your quality of life. Research shows that poor posture can even be accompanied by the development of a lack of self-confidence.
Many people who work from home do not invest in an ergonomic office chair or sit too long and in a bad position in front of their computer. Low back pain is the most common problem. After all, our back does not like to be held in the same position for a long time, especially not sitting. Walking around every now and then is already a good start. In addition, a few small adjustments in your posture and the setting of your workplace can already make a world of difference.
6 tips for a good posture in front of your computer:
- Support your lower back
To avoid low back pain, it is best to sit with your seat all the way to the back wall of your chair. After that, place a small and sturdy pillow (or a lumbar roll) in your spinal cavity. By filling in the space between your back curvature and the chair, you give extra support to your lumbar spine. - Bend your elbows at 90 degrees
The ideal height of your desk or keyboard is the one where your elbows are bent at 90 degrees while typing. If you have a chair that is adjustable in height, make sure that the armrests are also at that height. - Keep your chin parallel to the ground
When you look at a screen that is too high or too low for hours on end, you can suffer from neck pain and cervicogenic headaches. It originates from the neck and often occurs on one side of the head. By placing your screen at eye level just in front of your field of view, you can avoid this problem. - Pull your chin back
Most desktop workers tend to stick their chins a little forward when they look at their screen. This can lead to pain in the cervical spine (cervical vertebrae C1 to C7). A good posture is to pull your chin back until it is right behind your key legs. Then you pretend that your chin has to hold a tennis ball that is underneath. - Open your shoulders
Most people let their head and shoulders hang a bit and that is very detrimental to the spine and back. To avoid that drooping position, gently roll your shoulders back. If you do that right, you will feel that the muscles in your upper back are tightening. - Bend your knees at 90 degrees and put your feet flat on the ground
A good posture starts with your feet, which form the basis of your body and of your posture. If your feet are not pressed flat against the floor, it is virtually impossible to keep your spine straight. And certainly not if you have to do that for hours on end.
