Sometimes you can concentrate so much on work that you don't even realize the body posture you are adopting. Surely you noticed it later, when the backaches started to appear. Fortunately, there are some very good tips that you can put into practice to forget about that discomfort.
The physiotherapist for wellness at the Mayo Clinic in Rochester, Minnesota, United States, Jill Henderzahs-Mason, has provided, in an online article, some great recommendations to say goodbye to back pain as a result of work. Keep reading and learn them so you can apply them.
Let technology adapt to you
The expert warned that the worker must pay close attention to the position adopted with respect to the computer or laptop used for work. "I think people often try to fit the technology, instead of doing it the other way around", she began saying.
"Many people strain to see a computer screen that is placed too far away, too low or too high, or that is too small or too dark. These situations do not allow you to maintain a good posture", she continued.
Position your computer well
The physiotherapist urged caution regarding where the computer is located used for work. She recommended that this equipment be positioned so that the top edge of the screen is positioned at eye level.
She added that the font size used should be large enough to avoid straining the neck when approaching the monitor. Another piece of advice was regarding the chair; she asked that it does not force a 90-degree angle, "but rather an angle of 115 to 120 degrees between the torso and thighs".
Get a photo
The doctor suggested that someone take a photo of you while you are working to check the posture you are adopting and thus know what to correct. She gave guidelines to consider such as ensuring that the neck is not bent, the gaze is directly focused ahead, the forearms are parallel to the floor, and the back is curved normally.
Take breaks from work occasionally
Finally, she suggested taking some breaks during work. "Set an alarm to get up from the chair every 30 minutes", she said. She added that sometimes it is more beneficial to get up and personally deliver a message rather than sending an email.