It’s time for school again. And back to work for those who perhaps had a more relaxed schedule over the summer or even took time off.
For most of us, getting back to work means back to sitting behind a desk and looking at a computer all day long. Here’s what you need to remember in order to decrease the impact that sitting at a desk can have on your back and neck.
One Simple Rule For Proper Back Posture
The number 90. That’s it. Let me explain.
When you’re sitting in front of your monitor your chin, elbows and knees need to form a 90 degree angle.
First, your chin. When your eyes hit the middle to top part of the monitor (which is where they should naturally rest), your chin should be at 90 degrees to your neck. This position reduces the muscle tension and strain in your neck which can lead to pain and even headaches. You may have to raise your monitor to accomplish this.
Next, your elbows also need to be at 90 degrees. This may mean installing a keyboard tray under your desk (your mouse should be kept on this too). When your elbows are at 90 degrees, your shoulders will be more relaxed, decreasing the impact on your shoulders and mid back. If you have a burning -like pain or sensation regularly in your mid back, it could be aggravated or caused by this excess strain.
Finally, your knees should be at, you guessed it, 90 degrees to support your low back. Use a foot rest to prop your feet up as this will support your low back and prevent it from getting less achy.
These postures not only help your back feel better, they also help you feel more energized and be more productive.
Of course, these is easier to follow if you’re working on a desktop but many people work on a laptop. In order to prevent unnecessary strain and tension, it’s best to place your laptop on a riser and have a separate keyboard and mouse. This will allow you to follow the “Rule of 90” more easily.
Setting up a proper workstation is also important for your children. And when they start implementing them at an early age, it becomes a habit that they carry forward into adulthood.