In our day-to-day activities, we make use of computers to execute one task or the other. From typing documents, sending emails, and creating content, we need computers. Despite the significant benefits that come with using this device, it also comes with its health challenges.
Using a computer consistently can expose the user to various challenges from neck strain, spine-related issues, eye strain due to radiation from the computer screen, and muscle pull. So, let us consider sitting position while working on the computer, how it affects your spine, and the best approach to protect your backbone from falling apart.
- Ensure you are not sitting on the couch
It is the first sitting rule you must always adhere to when you are working on your computer. Either you are working on your desktop or a laptop, sitting on a couch is a terrible sitting position. Sitting on a sofa means sitting in the opposite direction and can increase pressure on the spine by 85%
- Work on your seat
While working on your computer, always ensure that your feet are slightly parallel or a bit lower than your seat. If you notice your chair is higher or lower than your seating position, adjust the height level of your chair. However, if your chair does not have a feature that can change the height level, you should get gaming chairs good for your back or get a stool to place your legs. Always ensure that your spine is in line with the back end of your seat, especially if you are a gamer.
- Always sit with a straight back
To protect your spine, always make sure you sit straight while working on your computer. It is so important because any wrong posture can strain your spine muscles. Not sitting with a straight back over a period can lead to spine damage.
- Adjust the optimal distance between your eye and the computer
There is a direct impact on the distance between your eyes and your computer. Always position your computer monitor so that the first line of text is on the same level as your eyes. The computer screen should be set at a distance not more than 20-30 inches away from your eye.
- Work on your body and chair positioning
Always ensure you maximize the contact of your back against the backend of your chair. If you are finding it difficult due to your height, get a pillow to cushion the effect instead. The backend office chair should be tilted towards an angle of 110 – 1000 in a recline direction to reduce the pressure on the spine.
Guidelines For Chair Setup
- Elbow measure
Having set up your workstation, sit down close to your table comfortably. Ensure your upper hands are parallel to your spine. Now, rest your hands on your work surface, which could be a desktop keyboard or your laptop. If you notice that your elbows are not at a degree of 90, that means you have to adjust your chair either upward or downward.
- Low back support
The best sitting position is when your bottom is pressed against the back of the chair, and there should always be provision for a cushion that can cause your lower back to arch to avoid a situation where you slump forward while working. The low back support plays a crucial role in reducing the pressure on your spine.
- Armrest
In the process of setting your chair, always take note of the armrest positioning. The essence of the armrest is that it takes off some pressure on your spine whenever you are working on your computer.
- Thigh pressure
Check the thigh distance of your chair. A reasonable thigh distance is that which you can easily slide your hand through at the leading edge of your chair. If yours is too tight, that implies that you will need to get a footrest to balance it up.
- Eyes resting level
Every organ of the human body is connected and dependent on each other to run the body system. While working your computer, either your eyes are closed or open, the main thing is that your eyes should be fixed at the center of the computer screen at all times. If you noticed that your computer screen is higher or lower, all you need to do is set it in the right direction. Continuous usage of misdirected eye resting levels can affect your spine negatively.
Chairs Solutions that Can Give You a Good Sitting Position and Help Your Spine
- Standing desk
Because you will be spending time on your computer, you will need a standing desk. An adequately raised standing desk gives you the flexibility and ability to work effectively while sitting or standing.
The benefit of a standing desk
- A standing desk helps to engage your muscles positively, which you cannot gain by sitting down all the time.
- It leads to better posture while standing and also helps in spine realignment.
- Frequently switching between standing and sitting can be helpful to your spine.
- Recliner office chair with a laptop stand
Every Individual has different choices when it comes to sitting positions. If you are the type that prefers to sit in a recliner position, going for a recliner chair is all you need to prevent your spine from constant aching and pain. Recliner chairs have an in-built footrest and headrest that makes you work comfortably with a bit of stress. Also, it comes with an agronomical-aided laptop stand for your computer placement.
Benefits of a recliner chair
- With a recliner chair, you don’t have to move your head or your arms while working on your computer, and it reduces strain and pain on your spin.
- It is designed to protect you from frequent slumping while working and also take pressure off your back.
- Kneeling chair
Kneeling chairs come with padded seats. It takes off much of the pressure from your back, transfers it to your shins and knees.
Benefits of kneeling chair
- Kneeling chairs are designed with a backrest that gives you good posture.
- It is designed to keep your spin in its natural position, thus taking the pressure off your spine.
- Exercise ball
Whenever you sit on an exercise ball, your body finds a way to rebalance itself if there is any discomfort arising from your sitting pattern.
Benefits of exercise ball
- Good bodily posture as a result of the absence of backrest.
- The exercise ball makes your body continually adjust and readjust itself. In the process, the muscle in your core and spine are highly engaged and operational.
When you purchase an exercise ball, be mindful of the size because they usually vary. The ideal setting is that your knees and your hips must maintain the same parallel level whenever you are sitting down in the ball. Anything other than that is not going to work for you.
- Ergonomic stool
An ergonomic stool is also known as a balance or active stool, similar to an exercise ball based on its functions.
Benefits Ergonomic stool
- It comes with a seat that enables you to half stand while your feet remain on the floor, thus reducing the pressure of your spine while working on your computer.
Best Sitting Position For People With Back Pain
According to recent research conducted using an MRI scanning technology to measure the amount of disc pressure on a different sitting position, it was later discovered that the best sitting position with the minimal effect on the spine is 1350 digress backward. So, if you have health issues with your spine and need to work on your computer, you should always make it a duty to stand up frequently because standing reduces pressure on the spine.
Try out Squatting
Medically, it is highly recommended that people with back pain must always squat at least 15 minutes daily when working on their computer. Just like standing, squatting helps preserve the curvature of the lumbar spine, which helps reduce the pressure on the spine to the barest minimum.
Exercise your body regularly
No matter the sitting techniques you adopt, it is still not advisable to sit down in one spot over a long period. The best method is to adopt a good sitting posture, and along the line, make time for exercising your body to allow the follow of blood and reduce exposure to muscle strain. Take a break from at least 30 minutes of sitting and engage in some ergonomic exercise for at least 20-30 minutes daily.
We live in a world where working with a computer is the new normal. With a computer, you can communicate and execute your daily activities fast-paced with little stress.
Nevertheless, spending too much time on the computer can affect our health. The part of the body that takes chuck of the effect of a wrong sitting position while working on the computer is the spine. To reduce the pressure on your spine, you have to be mindful of how you sit because once your spine goes bad, it has a far-reaching effect on every other part of your body negatively.
