Maintain a Good Posture Working in the Office

Most of us spend most of our life at the computer – it is bad not only for our vision, but also for the back.

700-job-office-career-work-frustration-secretary-woman-worker-employee has studied the doctors’ advice and learned how to maintain a healthy posture, if you have to constantly sit in one place.

1. Carefully choose the workplace

Table. Its height should be related to your height. If it is chosen correctly, your back will not be separated from the seat when you put the elbows on the table, and your shoulders will not be lifted or lowered.
The position of the monitor. It should be stationed at your eye level or slightly lower in order not to drop your head. It is ideal if your neck leans back on the chair when you are working at a computer.
Chair. The main thing is that it must be suitable for your height. If you are taller than 190 cm, buy a chair with a back that is at least 75 cm high. The back of this chair should have a clear bending, following the curve of the lumbar spine. The chair should be as comfortable as possible, with good resistant armrests.

2. Be seated properly

While sitting in a chair, do not lean back – move closer to the table.
The elbows should be on the table, and your arms should be bent at right angles.
Your head and neck should be on one line.
Keep your feet on the floor, only then they will be parallel to the floor, and hence the load on the back will not be so significant.

3. Maintain the muscle tone

  • Especially the muscles that surround the spine at all levels, including the muscles of the neck, upper body, back extensors, direct and oblique abdominal muscles, hip muscles. This can be achieved only through regular physical activity.
  • For example, go in for swimming. It is best to train with a coach at least once a week, for about two hours. Swim not less than three kilometers.
  • If this sport does not suit you, join a fitness center. The role of the instructor is very important here because regular and effective training requires motivation, which is not always enough in everyday life. In addition, the coach will help you to select the exercises that strengthen the muscles of the back and will check if you do them correctly.


4. Do daily exercises

If you have no time for sports, get out of the workplace at least once every two hours to preserve the health of the back. It is even better to leave it every 60 minutes and take short breaks. For example, you can warm up and stretch, or do light exercises on your way to the office cooler:

  • Clasp your hands together behind your back and raise them as high as possible, keeping the shoulder blades together. Stay in this position for a few seconds.
  • Keep your shoulder blades together, put your hands on the arms of the chair or lower them along the body, tighten your abdominal muscles and back, move your head back gently and freeze for 20-30 seconds.
  • Get up from the table, gently pull your belly in, draw your heels together and toes apart, straining the leg muscles at the same time. Slowly rise on your toes, stretch your arms up and hold your breath.
  • Repeat this exercise 4-5 times.
  • While sitting, lift your shoulders up, move them back and forth. The best thing is to do this exercise 10-15 times.

5. Use orthopedic correctors

They can be bought at the pharmacy. They will help, but at an early stage you need to wear them for a short period of time and take them off in the office.

6. Be aware of self-control

  • Write a motivating note and remind yourself of straightening and smiling! Hang it on the computer monitor.
  • Use the USB-devices that are synchronized with the tablet or phone and monitor your body posture and the position of the eyes with the help of special sensors. As soon as one bends and moves closer to the monitor, there will be a beep. Willy-nilly, the person will have to straighten up.
  • Set the alarm on your computer or on the phone, which will always remind you to straighten up.

7. Lift weights correctly

Whether it’s an exercise machine in a gym that you visit after the office, or home appliances which must be taken upstairs, your back suffers greatly, so be aware of the simple rules:

  • When bending, it is important to bend your knees rather than your back at the waist.
  • When you are lifting weights, thigh muscles should be involved.
  • When you lift the weights, hold them close to your chest. Carry bags of groceries from the supermarket distributing the weight evenly between both hands. An important detail is to postpone the talks over your mobile phone until the time you get home – keeping the phone between your ear and shoulder is not the best idea if you want to avoid pain in the neck.

8. Look at what you sleep on

Your spine should relax after a busy day, so choose a firm mattress and a resilient pillow (it should not contain down feather) – they will help you sleep.

And most importantly – do not neglect your body. Practicing your favorite sport regularly, avoiding overeating and spending time in front of the TV-set will allow you to straighten your shoulders and keep good posture throughout your life.

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