PC posture: how to avoid back pain

Assuming a correct PC posture is very important for those who do an office job because they spend most of the day in front of the screen and really run the risk of spraining their back or getting pain. Here are some useful indications to stay at the PC in the correct position. After reading them we must try to be more aware of our body and the movements we make so that everything does not remain on a theoretical level. Taken from work, from that email we have to send or from an article we are reading, we often completely forget the position we are taking. Only later, maybe getting up aching, we realize that we have been hunchbacked, bent, crooked.

PC posture: how to avoid back pain

First, let's remember that we don't have to bow to the PC but use it as a tool, thus remaining with the center of gravity within us and not letting ourselves be sucked in. We keep our feet on the ground, when we are sitting in front of our PC, making sure to assume a position that does not block our breath. Not too bent forward, then.

The head must remain in the center of the shoulders and the shoulders must be relaxed, not pulled upwards, in tension. With the screen to one distance of about 60cm, we keep the elbows close to the hips trying to move the hands without breaking down. A part of the body that is often painful, if you work a lot on the PC, are the wrists, so let's try to keep them relaxed, using the whole arm and not just one part, keeping the other rigid and contracted.

PC posture and chair

The chair, its shape but also its height, CP is essential in determining our posture. As for the height, it must not be too low because the legs would remain in an unnatural position, but not too high because the feet must be able to rest on the ground.

A backrest that is too rigid is not good because the four column waves must be respected and not forced. The support must be wide enough to be able to move the legs, we avoid too soft and soft material because sinking we could assume an incorrect position. The knees must be bent 90 °. The armrests are also to be checked. It is better if they are adjustable because if they are too low they can create problems over time.

A chair that comes often recommended, but not everyone likes it, is the ergonomic one, that is the chair that makes us assume a position that unloads the weight on the knees. This way the back stays straighter without us even realizing it, and keeps its natural curve. In this position, breathing and blood circulation are better, the only thing to check is that you can use this chair if you have knee problems.

PC posture and gymnastics

When we are at the computer for a long time during the day, we must remember to get up about every hour for stretch our legs and also the mind. Therefore, there are exercises designed for the various parts of the body, so that they do not "fall asleep".

Let's start with the neck, another rather critical area when it comes to PC because it is crooked or rigid. We keep the back straight and inhale by lifting the shoulders very slowly until, exhaling, we return to the starting position. We slowly move the head up and down, and vice versa, 10 times and another 10 times from right to left, and vice versa. We lower our head to the right shoulder and then to the left, very slowly, 10 times and do the same by lowering the head forward and then back.

When we have been sitting for a long time, it is good to get up and stretch some muscles that we can stiffen without realizing it: legs, buttocks and abdominals. While seated, with your back straight, we bend one leg bringing it to the chest with the help of our arms and staying in position for a few seconds. This exercise should be repeated ten times for each leg. Still sitting, with your back straight, we put our legs bent and put our hands on the base of the chair trying to lift ourselves a few centimeters.

Let's move on to the buttocks: standing and seated, contract the muscles of the buttocks for at least 20 times. Then, standing up, we go behind the chair and rest our hands on the backrest, pushing one leg back, keeping it stretched for 10 times and then moving on to the other leg.

Now let's move on to the back, the one we risk "distorting" often. We remain seated with our legs bent and slightly apart and our hands folded down. With a straight back we inhale and stretch our arms up, then exhaling we return to starting position. Repeat 10 times. Still sitting with your legs apart and bent, let's bend down trying to touch the floor with our hands and then return to the starting position 10 times. From the same position we place our hands behind the head and turn the chest to the right returning to the initial position, 10 times, then do the same to the left.

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Video: Relieve Back Pain u0026 Fatigue at Your Desk - Ask Doctor Jo (January 2022).