Since I work, both at home and in the office, I have always worked in front of a computer sitting at my desk almost eight hours a day or even more on certain occasions. The home chair can be very comfortable but the one in the office is almost never so ergonomic as to be designed for the health of the back and legs. Any doctor would therefore recommend taking frequent breaks and standing up to avoid physical problems .
Any study shows that sitting for prolonged periods is a health risk factor, regardless of any physical activity. Surely, those who always work in front of a monitor, at the end of the day, will feel tired, with a slightly strained back and a certain lack of energy. Not to mention the concentration that after a certain period of continuous work, falls and is lost by slowing down work a lot, with a feeling of increasing sleep.
Let's see how to sit properly in front of the computer and try to get tired as little as possible, in 4 steps:
1) Who works at the computer while sitting all day should adjust the chair so as to:
- Keep the pelvis as close as possible to the chair.
- Adjust the seat height so that the feet rest flat on the floor and that the knees are at the same level or slightly lower than the hips.
- Adjust the back of the reclining chair in a 100 ° or 110 ° angle.
- Make sure that the top and bottom of the back rest on the back; use cushions or small inflatable cushions if necessary and use the chair mechanism (if possible) to change position frequently.
- Adjust the armrests so that the shoulders are relaxed.
2) For the keyboard, an inclined plane would be recommended in order to keep the keys as frontal as possible.
Among the tips for a correct posture we have:
- Place the keyboard directly in front of the body.
- Determine which part of the keyboard you use most frequently, and adjust it so that that part is centered with your body.
- Adjust the height of the keyboard so that the shoulders are relaxed, with the elbows in a slightly open position (100 ° or 110 °), and the wrists and hands straight.
- Keep the mouse as close as possible to the keyboard, on a slightly inclined surface, or by using it on a mousebridge placed above the keyboard. If you don't have an adjustable keyboard surface, try to adjust the height of the chair, or use a cushion to be more comfortable. Remember to use a footrest if your feet are not resting on the ground
- Using a palm rest attached to the keyboard could be very convenient.
3) Incorrect positioning of the screen can lead to incorrect postures, therefore the monitor must be adjusted properly, so as not to tire the neck and assume a relaxed position.
- Center the screen in front, above the keyboard.
- The top of the screen should slightly rise above eye level.
- Sit at least one arm away from the screen.
- Adjust shutters and curtains so that there is no light in front of the eyes and so that there are no reflections on the screen.
- Adjust the brightness of the monitor dynamically, so that it changes according to the time (use the F-lux program to adjust the light of the PC screen according to the sun and time on Windows and Mac).
4) Take breaks often, stand up and change positions frequently
No matter how perfect for the environment, prolonged static postures are harmful to the body because they can inhibit blood circulation.
- A 1 or 2 minute break every 20 or 30 minutes is absolutely mandatory.
- After every hour of work, take a break or switch activities for at least 5-10 minutes. - - - Always try to stay away from the computer during your lunch break.
- Avoid eye strain by looking away from the monitor and focusing on something in the distance.
- Rest your eyes by covering them with your hands for 10-15 seconds.
In another article, some automatic programs to program breaks and rest the eyes and mind including the excellent Workrave with relaxation exercises with hands and eyes on the computer.
Those who work at home with the computer, those who use a laptop, could really consider alternating between work and sitting periods. All that is needed is an inclined platform to be placed next to the wall as if it were a lectern or an architect's table in which to place the laptop and work without sitting.
An interactive web application to find the right distance and correct posture is on the Ergotron website where you can set your height and distances from the desk.
In this video, a summary of how to sit in front of the computer and about posture errors not to be made during the day.
