It is known that daily and long-time computer work is not beneficial to health. Fortunately, many of the problems (back pain, decrease in visual acuity, etc.) can be avoided if we pay a little attention and listen to expert advice.
In this article I’ll present some useful tricks to take when you sit all day at the desk in front of your computer, how to correctly utilize the laptop to avoid health problems, and which is the correct posture at office.
Staying too much in the chair may increase the pressure of the discs between the vertebrae. It is also difficult for the legs and knees because the gravity tends to increase blood pressure in the legs and makes it difficult for the blood to return to the heart.
How to correctly utilize the laptop to avoid health problems
One of the biggest problems for people with a sedentary lifestyle, those people who spend most of their life in front of a computer/laptop, is that they are very vulnerable to their spine structures problems.
The back muscles are poorly developed, do not properly support the column, which is over-stressed and has an unnatural position.
Any effort to optimize your position and behavior while using your laptop will help prevent spine affections that can be very painful and painful.
The laptop was designed for portability and mobility, which is detrimental to the principles of ergonomics. Do not work with your laptop in the lap, though it’s cool and seemingly comfortable.
Working with your laptop in the lap forces you to have a cocked position, totally incorrect and very damaging because of the pressure it puts on your back.
Put the laptop’s screen at the eye level – it is recommended that the screen be placed on the eye level so as not to put pressure on the column by adopting a slightly bent position.
If possible buy a laptop with a large diagonal display to keep your eyes relaxed, but if you can’t do that, at least increase the fonts to a comfortable level.
Working intervals between 45-50 minutes are very important to respect. Associate these intervals with walking or stretching.
After work it is advisable to do some physical activity for at least 30 minutes. Also, 30 minutes of on-foot walk in the park will do the trick.
Correct posture at office
Doctors recommend not to spend too much time in the same position, take short walks through the office, and have a lumbar back seat. Adjust the height of the seat so that the soles are on the floor. In most cases, back pain is a consequence of incorrect posture in the office.
You need to adjust your seat so that the bottom is properly supported. The backbone should be held “straight” (ie with its natural curves) and the easiest way you can do this is pushing the pelvis back as far as it will reach the back of the chair.
I guess it happened to you getting up from your desk and hurting your neck in the back.
It’s because you were in an incorrect position and forced the muscles in that area.
Staying with your your head in the back or holding it down to your chest triggers certain muscles of the neck for many hours, which makes them tired.
The center of the display should be at the eye level, so do not put your head back or forward to look at the screen. Balances the brightness and contrast to the optimum level of comfort. The head should be centered on the center of the display, at the arm’s length, and at the top of the screen at the eyebrow.
Feet and arms.
Most ergonomic problems related to computer work are found on shoulders, elbows, forearms, wrists, and palms. Working without pauses can cause repeated stiffness in these areas and forced muscle extensions.
The keyboard must be positioned just in front of the user and close enough to avoid excessive stretches. The forearms should be relaxed and parallel to the floor.
Keeps your shoulders, arms, and fingers relaxed.
It is recommended to place the mouse as close as possible for comfort and a hand-eye coordination.
Health problem caused by too much working at the computer
Carpal tunnel syndrome
Keyboard writing can favor carpal tunnel syndrome, a condition that causes pain in the joints, and in some cases even in the arms.
Chronic muscle spasms and headaches
Office work also requires a proper fit, and the high heels in women should be avoided. Their long-term use can cause muscle spasms especially in the calves, but also headaches due to the incorrect position of the spine.
Working at the computer for a long time every day can have a negative effect on vision, while causing the terrible migraines. Even if these effects are temporary, the risk is very high as to become permanent over time.
There are many days when the deadlines give us great headaches, so lunch is transformed into a quick snack in front of the monitor.
In this way, we are no longer paying attention to what we eat, and the stress that we have to end the projects in a particular time can even make us jump over the main tables during that day. This, of course, leads to serious metabolic issues
One of the biggest disadvantages of the electronic devices is that they are held on the arms or in the lap and can cause various skin problems and disturbances on the body, and the constant heat they emit can reduce fertility, especially among men.
Also, spending a lot of time sitting in a chair can decrease the blood flow in the genitals area, thus leading to erectile dysfunctions among men.
When we spend much time sitting in a chair, the blood flows much slower and the muscles burn much less calories than if we had a job that could merge the state into the office with short and long walks.
Sedentary lifestyle brings twice as many risks to trigger a heart disease in comparison with a job that combines office work with work in the field.
A poor peripheral circulation
The eight hours of working at the office sitting in the chair lead to accumulation of body fluids in the legs, a phenomenon that can cause ankle swollen or varicose veins.
Daily work in the office leads to the formation of an inflexible vertebral column. Due to the fact that when we sit in the chair we do not move very much the spine, in time it will become inflexible and prone to injures.
At the time of walking, the inter-vertebral disks stretch and contract by absorbing blood and fresh nutrients. When we sit down these disks are unevenly crushed and lose their spongiosity.
Persons who sit for long periods of time are most likely to suffer from lumbar disc hernias.
If you belong to the category of office workers, you should know that a correct sitting position is where the elbows are bent at 90 degrees, the shoulders are relaxed, the arms around the body, and the soles are maintained on floor.
Also, it should be noted that the small breaks in which you get up from the office to go after a glass of water, or to inform a colleague who has his office at the other end of the hall, can be of great help in combating the aforementioned disorders.
I am a young woman, a mother of two beautiful kids, and I am passionate about reading and writing. I am a flexible writer, with huge experience on topics related to health, babies and kids, lifestyle, fashion, IT&Tech, relationships, and world’s mysteries.
Armed with my articles as weapons against wrongness, I hope to help people living a better and healthier life, and I’ll always be a militant for justice, trying to teach people about what is good and what is wrong.