1. Support your back
A
correctly adjusted chair will reduce the strain on your back. You
should choose one that is easily adjustable so that you can change the
height, tilt and back position. Your knees should be put at the same
level with your hips (or even lower than your hips).
An adjustable chair can help you change the height, tilt and back position easily.
2. Adjust your postures
• Don’t hunch over the desk or keyboard, focus on aligning your head and neck right above your shoulders.
• Don’t cross your legs. This position could cause a buildup of pressure in your legs, affect circulation and twist the back.
• Rest your feet on floor. Your feet should be flat on the floor at a level that’s comfortable.
•
Sit at a 135-degree angle. Compression of the discs in your spine can
be reduced effectively thanks to this position, so you should remember
to lean back slightly every now and then.
You may use a footrest to be more comfortable.
3. Place your computer’s peripherals in the proper positions
•
Computer screen: It should be directly in front of you and about an
arm’s length away. The top of the screen should be at eye level.
•
Keyboard and mouse: Put the keyboard straight ahead, and keep the
keyboard and mouse within easy reach. Keep shoulders relaxed and wrists
straight when typing.
Ideally,
the mouse should be placed right next to your keyboard so you don’t
overreach or twist your shoulder, arm, or wrist when clicking.
4. Get up
Getting
up is the easiest way to release your back pain. Walk around at least
once an hour. You can go to a colleague’s desk instead of sending an
email or just do some shoulder rolls to reduce pressure on spinal disks
and boost circulation.
Getting up or doing some exercises is the easiest way to release your back pain
.bmp)
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