ALL DAY DESK WORK? POSTURE SOLUTIONS FOR LONG HOURS AT THE COMPUTER
Leaning forward position. It’s ok to do this for 30 minutes to 1-hour, but after that you have to switch to a new posture position.
Do you ever find yourself ending the workday with a sore back and stiff neck? Imagine this: You start your day fresh and ready to tackle your tasks. Hours pass, and before you know it, you're glued to your desk, eyes fixed on your computer screen. By the end of the day, your lower back aches, your neck is stiff, and your shoulders feel tense. Sound familiar? This is a common experience for many who spend 8-12 hours a day at their computer. This is especially common with software engineers.
DEBUNKING COMMON MYTHS
Let's clear up a couple of common misconceptions:
Myth 1: There's a single perfect posture for working at a computer. Contrary to popular belief, there's no magical position that will keep you comfortable all day long.
Myth 2: Proper orientation of your chair, keyboard, and computer can eliminate discomfort. While ergonomics are important, they aren't a cure-all for the discomfort caused by long hours of sitting.
The so-called “perfect posture” position. Even stayin in this posture all day will cause muscles to become achy. Change your position every 30 minutes to 1-hour.
THE TRUTH ABOUT POSTURE
The real key to maintaining good posture isn't about holding one perfect position or having your workstation setup in the perfect alignment. It's about avoiding staying in one position for too long. When you remain static for hours, the muscles that hold you in that position get fatigued. The solution? Change your body position every 30 minutes to 1 hour all day long using the 4 positions outlined below.
BENEFITS OF ROTATING YOUR POSTURE
By frequently changing your position, you can:
Reduce back pain and discomfort.
Improve productivity.
Enhance overall well-being.
REFERENCES
The Occupational Safety and Health Administration (OSHA) supports rotating posture: Computer Workstations: Good Working Positions
Seven Things You Need For An Ergonomically Correct Workstation (New York Times): Here’s how to set up a workspace that fits and supports you the best, based on advice from ergonomics experts.
The standing position. Take the load off of fatigued muscles by standing for 30 minutes to 1-hour. When the legs and feet tire, time for a new position.
PRACTICAL TIPS AND EXERCISES
To help you stay comfortable throughout the day, here are the four positions you should continuously rotate throughout your day:
Leaning Forward: The most common posture is arms forward, leaning forward, with the head moved forward while focusing on the computer screen. This is considered the worst posture if maintained for most or all of your day. Dr. John recommends that you move out of this position every 30 minutes to one hour, especially when you feel the muscles in your shoulders, upper back, and neck starting to get achy.
Sitting Up Straight: Move from the Leaning Forward posture after 30 minutes to 1-hour and Sit up straight with shoulders slightly back, chin slightly back, and arms and hands not reaching too far out toward the keyboard. This change relieves the muscles that were overworked in the leaning forward position and engages different muscles, giving the former ones a rest. However, sitting straight up for too long can also cause muscle fatigue.
Reclining Slightly: After 30 minutes to one hour in the “sitting up straight” position, it’s now time to recline in your chair a little bit. Lean back, move your keyboard closer to you, or put the keyboard on your lap so your hands and arms are in a neutral position close to your body. This relaxes the arms, elbows, shoulders, and upper back more. This is actually the posture that relieves muscle tightness and aches the most. However, you should still move to the next position after one hour.
Standing or Using a High Stool: Even though the slightly reclined position provides comfort for the longest period, the lower back might become tight and achy. If it’s been 30 minutes to 1-hour, now it's time to stand. This puts your body in a more upright position, relieving the mid and lower back muscles from the reclined position, and transferring more of the load to your legs.
The slightly reclined position. Leaning back a little is actually the most comfortable posture. But, you can’t be like this all day. Switch after 30 minutes to 1-hour.
MORE TIPS
Stretch whenever you start to feel achy. Spend a couple of minutes focus on the lower back, middle back, shoulders, and neck.
Use a Foam roller. If your lower back is aching, your glutes (butt muscles), hamstrings (back of legs), quads (front of legs) adductors (inside of legs), and IT Band (outside of legs) have most likely become too tight. That tightness will be transmitted into your lower back making your lower back tight and uncomfortable, if not painful.
Use a massage ball to roll out tension in the upper back, neck, and shoulders—common areas where people feel discomfort, especially when leaning forward at your computer for too long.
Dr. John recommends “The Best Massage Ball Ever” for rolling the upper back, neck, and shoulders. Click here to buy it on Amazon.
CONCLUSION
Implement these simple changes and notice the difference they make. Your body will thank you!
For more personalized advice or to learn more about maintaining good posture, feel free to reach out to Dr. John.
WANT FEWER ACHES & PAINS WORKING AT YOUR COMPUTER?
CHANGE YOUR SEATED POSITION EVERY 30 MINUTES TO 1-HOUR.