Sitting in the office with this 10 trick makes it easier for you to sit for 8 hours than before? Six reminders of YouVersion on Unsplash Charlotte Sayers, a physical therapist sitting at a desk in new york, mentioned that most clients complained about low back pain after starting work at home, because sitting time increased and exercise time decreased, and our backs were not suitable for keeping the same posture for a long time, especially sitting posture.
1. Low back pain (LBP) is a common problem among adults. To solve this problem, the hips should sit on the backrest of the seat, and a small cushion should be placed in the hollow area where the waist can not be close to the backrest, so that the back can swing naturally.
2. Bend your elbow 90 degrees. The height of the desk should allow you to bend your elbow 90 degrees when typing with the keyboard. If your chairs have adjustable armrests, please make sure they are at this height.
3. The chin is parallel to the ground. If you stare at the screen for a long time, the screen is too high or too low, which may cause neck pain (leading to cervical spondylosis) and headache. To avoid this situation, please put the screen in a position where the line of sight can be horizontal.
4. The chin is slightly backward and inside. Most people will move forward slightly when watching the screen, causing cervical pain. Pull your chin back slightly, so that it is behind your collarbone, and at the same time retract your chin, like holding a tennis ball with your chin.
5. Stretch your shoulders Most people have different degrees of round shoulders and hunchbacks. In order to avoid the deterioration of the situation, please roll your shoulders back gently like a circle, so that you can spread your shoulders without shrugging, and feel the muscles of your upper back participate in the exertion.
6. Bend your knees 90 degrees and put your feet flat on the ground. The root of good posture is the sole of the foot, which is also the basis of posture. If your feet are not on the ground, it is difficult to keep your spine straight, especially for more than a few hours. On the other hand, you should avoid supporting your legs on anything, such as pedals and chair feet, because this may make the muscles near the back of your thighs tense, and if you have sciatic nerve problems, it will aggravate the sciatic nerve.
If your feet are not on the ground, it is difficult to keep a straight spine? Jud mackrillon splash 4 Tools to improve posture A good working environment can reduce posture-related injuries, especially "turtle neck". If you often have sore problems, you can consider buying the following products to upgrade your working environment.
1. Standing desk: A study pointed out that people's low back pain improved by 32% when they sat alternately on weekdays.
2. Lumbar pillow: If there is no support design at the lower part of your chair back, then the lumbar pillow and pad are particularly important for supporting the lumbar spine.
3. External keyboard and mouse: If you use a notebook computer and all use the original keyboard and touchpad, it is almost impossible to maintain a proper sitting posture. So, whether wired or wireless, switch to an external keyboard and mouse!
4. Notebook stand: This tool is to make the screen really at eye level.
It is almost impossible to maintain a correct sitting posture with the keyboard and touchpad of a laptop. Should I use an external keyboard and mouse? Andreas Palmer on Unsplash No matter what tools you use to improve the office environment or to maintain a perfect posture by your own willpower, you should remember that human beings should not sit for eight hours a day. So, try to stand up and walk at least every hour!