Prevent Back Pain: Proper Sitting Posture and Ergonomics for Computer Work | Dr. Rajat Mahajan
Proper sitting posture and ergonomics while working at a computer are essential to preventing back pain. To sit correctly, begin by ensuring your feet are flat on the floor, with knees bent at a 90-degree angle. Your back should be fully supported by the chair, which should have lumbar support to maintain the natural curve of your lower spine. Keep your hips slightly above your knees, and avoid crossing your legs, as this can lead to imbalances in posture.
Position your computer screen at eye level to avoid leaning forward or straining your neck. The screen should be about an arm’s length away, with the top of the monitor at or just below eye height. Your elbows should remain close to your body and form a 90-degree angle while typing, with wrists neutral and hands floating over the keyboard.
Regular breaks are also crucial. Stand up, stretch, and walk around every 30-60 minutes to relieve pressure on your spine. Proper ergonomics and posture can significantly reduce strain on the back, neck, and shoulders, thus helping to prevent chronic pain, muscle fatigue, and potential long-term spinal issues, such as scoliosis or herniated discs.
Disclaimer: The information provided here should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. The information is provided solely for educational purpose and should not be considered a substitute for medical advice.
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