R u sitting comfortably?

[sheherazade]

How many hours do you spend at your desk and do you sit correctly? My PC is my Siamese twin and I have a love-hate relationship with it. I do everything online but it's doing my health little good.

 

A straight back is a healthy back

By Rachel Sixsmith

 

MANY of us spend our days working in front of a computer, losing ourselves in the virtual world of technology.

 

But as we engross ourselves in our work, how much thought do we give to the strain we are putting on our bodies as we sit at our desks for hours at a time?

 

According to Christina Carlsen, a physiotherapist at Ealing Physiotherapy, in South Ealing Road, we are clearly giving very little thought to our physical well-being as pain in the neck or back is becoming an increasing problem.

 

"Two million workers in Britain suffer from work-related illnesses," she says.

 

"And more than half of these are back, neck and limb problems."

 

It is estimated that around 3.7 million working days are lost each year as a result of back pain alone.

 

And much of this pain is caused by bad posture.

 

Most of us do not know how to sit correctly, which puts stress on our backs and neck and the longer we sit, the more strain we put on ourselves.

 

Tingling, sharp pains, burning, spasms, vague aches, soreness, lack of muscle strength, and stiffness are all possible indicators of back or neck problems.

 

But by sitting up straight, Christina believes we can put an end to these problems.

 

"Sitting straight is the solution," says Christina.

 

"But in my 30 years of treating patients I have seldom come across anyone who naturally sits correctly, apart from children under school age."

 

So how do we sit correctly?

 

First of all, it is essential to have a good office chair with a backrest curved enough to offer firm support to our lower back curve.

 

The backrest must also be adjusted to an upright position.

 

The seat should also be correctly adjusted ideally with a five degrees forward tilt so that our bottom is higher than our knees.

 

"However, the best chair in the world cannot prevent you from slouching unless you make a conscious effort to sit straight and keep correcting yourself," explains Christina.

 

Christina has given us a few guidelines to good seated posture.

 

We need to:

Raise the backrest to allow a four-inch gap between the backrest and the seat;

 

Lean forwards and push our bottoms firmly against the backrest;

 

Sit upright with our chests out and our shoulders back - but we should not stick our chins out;

 

Make sure the computer screen's upper edge is eye level, otherwise raise or lower it;

 

Use reading glasses because bi-focals and vari-focals invariably make us raise our chin and look down, causing neck strain;

 

Use a laptop stand to raise the screen;

 

Use a mouse mat with an attached wrist rest;

 

Use a keyboard wrist rest;

 

Make sure there is a 90 degree angle between our upper and lower arm. Christina also advises us to take a brief break every 20 minutes.

 

"Get up and move about to get your circulation going," she says.

 

"This also helps concentration."

 

A few neck and shoulder stretches to release accumulated muscle tension also helps.

 

We can stretch by bending our head forwards and gently pulling with our hands on our head.

 

"Lower your shoulders as much as you can and hold your elbows together," says Christina.

 

Do each stretch three times, holding it for 20 seconds.

 

Christina adds: "Go back to slouching and the pain will return."

 

source

[Valenteenah.]

Never paid attention to it..but I think I slouch. Oh and I do take regular breaks...on SOL.

 

Stuff like that worry me when I read them..but I never actually try to implement any of the health advice.

[Animal Farm]

It sucks ---- my work consists of sitting in front of the computer for lotta hours in the morning. I seen this monitor where its powered by a cycling machine under your desk, you stop cycling your screen shuts off, you gotta cycle to view. I thought that was a great idea. I just can’t seem to find it at retail stores --- maybe its not out for the general public yet.

[sheherazade]

^that would bl*ody finish me off. I'm planning on doing a course come the autumn(does it have to?) and will be spending even more time with a PC. Haven't they come up with one where u can lie down yet? Lazy gits.

[Som@li]

Sheherazade,Thanks,,

 

These may help.

[shyhem]

I'm indeed sitting next to a computer but i have no ideas whether i'm comfortable or not...........i'm not i guess that means sh!t ain't that bad.

[-Serenity-]

Sheh, its funny you brought this to our attention. I just my Health & Safety test for this year at work. Its of vital importance that people who work with computers adapt appropriate postures. Like Zeph, I tend to slouch and slide down my seat all morning. Alhamdulilah, this has caused me no pains so far but thats not to say it wont. However, I have been feelings like my fingers are tired and stiff at times (hopefully, not a case of repetitive stress injury or typing injury) and have taken steps to improve my posture and typing style since.

 

Since Farxan has shown the proper posture, let me just add that keyboards are best kept levelled (not with the raised handles) and your palms shouldnt touch the keyboard. Also, use a pedestal/foot-rest for your feet. The breaks are really important!

[Iffah]

I'm glad those long hours at work aren't spent sitting behind a computer. That would be killer. I'm usually standing when I have to do any work on the comp. as we have these flat monitor pc set on wheels aligning the halls ... you can also adjust them to your height... just pulling them around is annoying. It's only when I'm dead tired that I sit to use the computers in the main station. But I'm always worried for my back... with the all the lifting and pulling of bodies that's required... I always try to use proper body mechanics but I tend to forget when i'm in a hurry.

[sheherazade]

I've let myself go. People used to advise me to relax as I used to sit up straight but that was relaxed for me as I'd trained my muscles to work properly. Slouching became painful and unthinkable. It's all about strengthening your core muscles. Pulling in your stomach gently while sitting, walking and even exercising is the key. The Swiss ball is a murderous invention which delivers results. I stopped doing floor sit ups when I discovered how much more effective the Swiss ball is. It's a good idea to have one handy at home so u can get rid of the chair and work those muscles. I'd like to do this soon, inshallah. And rejoin the gym. I'm one of those that enjoys the exercise lark.

 

Here's a useful website: very useful

 

here's a snippet:

 

The exercise ball can also be used as a replacement for a chair at work or home. The movement of the Swiss exercise ball requires muscular response to keep one’s center of gravity and maintain balance on the ball. This stimulates the deeper trunk muscles (multifidus and transverse abdominus) that are important in supporting the spine, and reduces static loading on any one structure in the spine.

 

For pregnant women, exercise balls can be an aid in exercising while supporting the extra weight and change of center of gravity caused by pregnancy.; During labor, the exercise ball can also be used to provide support for certain positions, rhythmic movement and gentle bouncing, and more.