A patient at Sandford Chiropractic Bridgend recently reminded me that I have an outstanding post about posture correction and sitting at computers that needed to be done, so here I am making it happen. As we all know, many of us do jobs where we have to sit at a computer for hours on end, but a lot of us also sit at a computer for hours on end for fun too. Gamers, I’m looking at you! What’s more, the research is clear that few of us are prepared to give up our gadgets even in the face of pain.
So as your Bridgend Chiropractor, its my pleasure and duty, to advise you of the best way to sit at your computer both for fun, and for work.
- Much like a car, you want your knees level with, or slightly lower than your hips.
- Your feet should be flat on the floor.
- A little bit of recline to 100 to 110 degrees is advisable. If the chair has lumbar support that should be utilised too.
- Armrests should be positioned to support your shoulders if the chair has them.
- Sit up straight and don’t slouch.
As for the computer:
- The keyboard should be close, and directly in front of you.
- You want the keyboard in a neutral position to support your wrists by having them straight.
- Remember to keep those shoulders relaxed when positioning the keyboard!
- Keep the mouse as close as possible to the keyboard to avoid having to use the shoulders.
- If it’s a desktop computer, place the screen as close to central with the monitor as possible.
- The top of the screen should be 5cm or 2 inches above eye level. You shouldn’t have to stoop to see the screen properly.
- The screen, ideally, should be arms length away from you approximately.
Breaks are key and if possible take a 2 minute break every 20 minutes and move about. So many of us also seem to eat lunch at our computers now, this is a mistake! Eye fatigue, altered posture when using the computer and eating lunch, are two very good reasons to not eat at ones computer. But even under optimal conditions, static posture is bad for us!
If this advice has come a little late, and you are already suffering from the effects of bad posture with aching or pain in your back and/or neck, then Chiropractic can help. At Sandford Chiropractic we are trained in Posture Correction Techniques and so if you’re affected please don’t hesitate to get in touch.
Einstein once famously said: “I fear the day that technology will surpass our human interaction. The world will have a generation of idiots.”
So lets remember that computers are our tools and not the other way around.