According to the doctors, the most common cause of pain and rapid muscle and joint fatigue is a bad posture when sitting on the computer and 25% because of the imbalance between work and rest.
But there is a bright side recommending specialists how to sit properly at work so as not to face any health problems.
Pressure on the computer is one of the main causes of back pain in women early in life.
But some minor changes in your way of working can mask pain, according to researchers at Cornell University and the Cleveland Clinic’s Public Health Center. Here’s what to do when feeling pain while sitting to perform the work.
Regardless, if you have a job that requires a lot of weight lifting, spending most of your days in the office or doing anything, pain can be caused by taking the same situation for a long time. It does not matter what you do but you have to take care of a bunch of simple changes.
How to sit properly at work?
Do not try to put a leg on your leg while sitting on your desk. This condition will aggravate your menstrual cycle and pressure the veins and cause you discomfort in the form of numbness and suffering from the restless legs syndrome.
The first thing you should do is adjust the sitting chair on the desk and you should not hang your feet and do not press the edge of the seat under your knees. Put your feet on the ground or a special position so that the legs become bent and take a 90-degree angle.
The depth of the chair must match the length of the hip. If you sit in a very large chair, you can put a pillow under your waist to take part of the load on it or else it will slip and this leads to tension and pain in the back.
The back chair should be comfortable with a natural curved curve where the back is not a question mark. Do not try to rush to change the situation if you feel uncomfortable.
Try to let your muscles get used to the right attitude and over time you will become comfortable but this will not happen immediately.
When you work on your computer for a long time, your hands feel tense. Especially that pregnancy and the wrong position may cause dull pain and discomfort as well as feeling numbness in the hands in the morning.
The position of the shoulders and forearms can be correct if you adjust the keyboard and the mouse so that it is at the elbow level. Your wrists should be straight and do not turn to sides. The hands should be curved at a 90-degree angle so that they lie well on the table.
In order to avoid neck and head pain, it is necessary to adjust the screen properly. If the computer screen is too low, bend your back or slide off the chair. This increases the load on the front edges of the spine and can result in a hernia or bump due to sitting on the chair, close your eyes and relax.
The center of the screen should be at the eye level. If necessary, use the carrier under the screen until you are at the eye level. The screen should be on the right side in front of you and not on any other side so as not to increase the load on your neck and eyes as well.
When you work for a long time on the computer, vision syndrome can lead to blurred vision, dryness, redness, and a feeling of headache or irritation …
Doctors believe that the optimal position of the screen center is to be at the eye level at a distance of 50 cm from the face. Try reducing the screen glare if your computer stands in the side of the window and also moves it. Try adjusting brightness, contrast, and font size.
It will be healthy to wear your glasses when looking at the computer screen and in this way reduce the fatigue of the eyes and keep your eyes at the same time.
Also do not forget the role of eye exercises. You can lock the window or other direction in the room for at least 20 seconds.
Especially because of the intake of fatty foods and the accumulation of harmful cholesterol in the internal walls and the expansion of the veins and result in stop valves from dealing with their function.
It can show unpleasant sensations such as pain, tiredness in the feet, legs, swelling of the legs and high blood pressure. Symptoms usually occur late in the evening.
Try to set a specific time for exercise every day like gymnastics for 15 minutes as well. Prefer to walk rather than ride the car or use public transport. More importantly, eat healthy eating.
More tips to reduce fatigue while sitting on your computer.
Keep your head up while sitting on the computer and focus on your head being aligned and neck directly above the shoulders and avoid strain by moving it forward.
Moving the mouse, ideally you should place the mouse next to your keyboard so that it does not result in the development of the shoulder, arm or wrist when you click.
Choose the office chair carefully. Try selecting a chair that allows you to provide support to the lower back and give you lumbar support and tilt the back of the chair until it rests very little on it.
Breathing from your stomach, you can breathe slowly and think of something delightful and achieve the participation of the basic muscles that support the upper body.
Connecting the phone between your shoulders and ear during multiple tasks is an important step so that it does not lead to neck pain or try to use the earpiece during a conversation that can last more than 5 minutes.
Sit in the correct position.
Your trunk must be about the length of the arm away from the screen which should be 2-3 inches above the eye level.
Try to keep your feet flat on the floor and shoulder to ease the tension in your knees and ankle.
Taking a rest is necessary once like going to the bathroom or just wrapping the shoulder so as to reduce the pressure on the spine and promote blood circulation.
Find the right angle. Place your knees at a 90 degree angle directly above your ankles because this will keep your spine comfortable and straight.
Reduce squinting to prevent eye strain. Because it is common to stare hard when using a laptop you need to lean forward to access the keyboard or to see the screen one way to solve this problem is to separate the keyboard from the screen.
Do not put a leg on your leg, it’s hard to keep your spine straight, but putting your legs on each other leads to over-expelling your pelvic muscles.
You must stand at least once every 20 – 30 minutes and stand to try to stretch the whole body, trying to push the whole body on the ground and reach the arms to the top in the direction of the ceiling. It will prevent pressure on the spine or try to lie on the ground to stretch.
You can tilt the chair slightly and rest so that the trunk and thighs at a 135 degree angle of pressure are lower on the spine than sitting in a straight position at 90 degrees or tilting forward.
Spend a few minutes each evening doing exercises that stretch the hamstrings and back muscles to prevent knee stiffness down the pelvis that results in lower back pain.
Set a specific time to lie on your back to prevent shoulder and upper back problems. Place the pillows under the middle of the back so that they lie near the top and bottom edges of the pillow. In this position allow your arms to relax comfortably.
Take a rest every 20 minutes to reduce the look at the computer screen such as going outdoors or looking out of the window and the goal is to look at the distant things without staring so as not to strain the eye.
Put the screen so that the neck is comfortable and your eyes can see the entire screen comfortably. For most people the screen should be 24 inches away from the eyes with the top of the screen.