It has been quoted that “sitting is the new smoking”. Although this may be an exaggeration, prolonged sitting can wreak havoc on your neck and back. In today’s society and with the constant advances in technology it seems we as a nation are sitting more and more. Research tells us that sitting puts three times more pressure on our discs than does standing. This in an alarming statistic considering how sedentary our society has become. Some vocations require prolonged sitting and patients often say they can’t avoid it. Likewise, they often state that they get caught up in their work and forget to take standing brakes or short walks as we recommend. If you are in a situation where you are forced to be sedentary and sit at a computer for prolonged time periods, here are some helpful hints to avoid neck and back stress.
Here’s A Look At A Properly Set Up Computer Station
HEAD: Head back; chin tucked, ears, shoulders, hips aligned.
EYES: Level with top 1/3 of the computer screen and about 18-24 inches away from the screen.
ELBOWS: At sides and bent slightly greater than 90 degrees.
CHAIR: Fully adjustable with lumbar support in the small of the back.
CHAIR HEIGHT: Hips bent slightly greater than 90 degrees with feet flat on the floor. Hips should be slightly higher than the knees.
KEYBOARD: Same height as elbows with wrist slightly bent.
MOUSE: Same height as elbows and adjacent to the keyboard.
OTHER TIPS: Use a document holder if you are typing a document. It should be adjusted to the same height as the computer screen. Use a headset and avoid cradling the telephone between your ear and shoulder. Get up every 30 minutes and move around for a few minutes. You may want to set a timer to remind you to get up and move.