Due to the fact that a large part of our society has a sedentary work style and often complains about back pain, we will present you the most optimal preparation of your workstation, so that your musculoskeletal system is in good shape.
According to “Pan-European Health & Benefit Report 2008”, conducted in companies from 24 European countries, 78% of respondents thought that problems with the musculoskeletal system are the cause of most long-term redundancies, and 31% of them concerned the lumbar section of the spine. Most people working at the computer complain about it. In Poland, back pains are in the top three of the most common reasons for sick notes. The main root of this problem is lack of knowledge and bad habits, because you can take care of the spine without even standing up from behind the desk.
How to do it? First of all, the height of the chair should be such that the hips are positioned higher than the knees. It is useful if armrests were attached to the chair. In addition, a support for the loins is very important, which helps to maintain normal physiological bending of the spine. If the chair / office chair is not equipped with such accessory, it can be made by yourself from a small cushion or roller. Alternatively, the backrest of the chair can be tilted away from the seat so that an angle of 135 degrees between them is created. It should then be remembered that the head should be placed in the spinal line, not tilted forward. The headrest, which is an extension of the chair, is helpful in such positioning of the head.
As for the equipment we work with, i.e. a computer, it would be good if the centre of the monitor was set slightly below the height of our eyes. In turn, the distance between the body and the keyboard should be 20-30 centimeters. Ideally, if the keyboard was ergonomic, that is, the one that relieves the wrists thus preventing the formation of carpal tunnel. The same applies to the mouse pad, which should be contoured under the wrist in order to relieve the muscles.
Apart from setting up your own workstation, you should take breaks every 30-60 minutes, because our body needs movement to function properly. It is enough to walk a bit in the corridor, stretch your spine and legs, make few bents, moves or stretch all around. In addition, our eyes also need a break, especially if for the most part of the day they are focused on the screen.
These are just a few tips that will make you feel the difference now, and your spine will be grateful for years. You can learn more when you visit us at Just Health. We cordially invite you!
