How to sit at a laptop to avoid back pain, how to work without harm to health

family orthopedist of the ORTEKA orthopedic salons network

Why does your back hurt if you sit for a long time? How to sit properly at the computer?

Today, the concept of a workplace is quite blurred. Remote work, the ability to come to the office only a few times a week – in today’s reality, you can work at home, in the country, in a cafe or in the park. The main thing is to have a laptop and stable Internet.

In addition to the obvious advantages, all this has a negative side. The lack of a properly organized workspace can negatively affect the health of the musculoskeletal system. When we work for a long time at the laptop, we get tired of one posture and try to find a more comfortable position – we put a leg over a leg or put it under ourselves, lean on the table, sit half lying on a chair. We do this involuntarily and do not even realize that such a body position not only aggravates fatigue, but also causes back problems. We tell you how to work properly at the computer, so as not to harm your health.

Improper posture when working at the computer can lead to a decrease in performance, rapid fatigue. Due to the fact that the muscles have to constantly fight, trying to keep the back in the correct position, they are always overstretched and quickly get tired.

Slouching also interferes with the processes of blood circulation and breathing: the wrong tilt of the head can disrupt blood circulation in the cervical region, and too low shoulders, bent back exerts excessive pressure on the chest, which interferes with gas exchange in the lungs. As a consequence, the organs receive less oxygen – we start yawning, we get tired, our emotional status drops.

Do not bend over
When working at the computer, the back should be kept straight, do not slouch. The head, shoulders and pelvis should be kept at the same level. The monitor should be directly in front of your eyes. For a laptop with a small diagonal screen, it is better to buy a stand, otherwise you will have to constantly bend over.

Place the computer at a sufficient distance
Place the monitor at a distance of 50-70 cm from the eyes. Hands should lie flat on the keyboard to avoid problems with the wrist joints. So if your computer is on a stand, buy a separate keyboard.

Sit in the right position
Straighten your shoulders and keep your elbows at a 90-120 degree angle. Keep your back completely against the back of the chair and bend your knees at a right angle. The feet should rest on the floor with the entire sole, so it is important not to sit in high-heeled shoes, so that the center of gravity does not shift. If you can not immediately get used to this position of the body, use an orthopedic pillow for the back – it will reduce the load on the spine and support the natural posture. An orthopedic seating cushion also helps to compensate for pressure on the intervertebral discs and maintain the correct position of the torso.

A person’s well-being, psychological state, emotional status, and performance often depend on posture. Slouching not only looks unattractive, but also reduces the quality of life. Posture should always be controlled: while working, walking, playing sports and even sleeping. If you have a chronic slouch, you feel pain in the back, shoulders or neck, see an orthopedist. The doctor will assess the condition of the musculoskeletal system and, if necessary, recommend a posture corrector. He or she can also develop a special set of preventive or therapeutic exercises based on the individual characteristics of your body and diagnosis.