correct posture at work
Do not work in the same posture for more than 30 minutes. After 30 minutes, you should get up and move around, do some neck exercises, and relax your muscles.
1. Choose scientific and reasonable desks and chairs
The chair requires a moderate height, it is best to choose a chair with armrests and a certain curvature of the backrest.
If you don't want to replace your chair just yet, adding a waist roll to the back of your existing chair can do the same thing.
In other aspects, attention should also be paid to whether the distance and height between the chair and the desk are coordinated; adjust the height and inclination angle of the desktop or workbench, and it is best to equip a seat that is inclined 10 to 30 degrees from the desktop to prevent the head and neck from being in a forward-tilted state for a long time. We recommend using a reading stand when reading, which will keep your head upright.
2. Pay attention to adjust the working posture
Studies have shown that when the angle between the line of sight and the vertical line to the center of the earth is 115 degrees, the neck muscles are most relaxed, so the relative heights of the computer monitor and the seat should be adjusted.
If there is no condition to replace a special computer desk, you can try to raise the seat until the neck feels relaxed. It is best to choose a seat with a curved back and adjustable height.
3. Maintain correct operating posture
Keep your neck upright, your head supported, your shoulders drooping naturally, your upper arms close to your body, and your elbows bent at 90 degrees.
When using the keyboard or mouse, try to keep your wrists as relaxed as possible, maintain a horizontal posture, and keep the midline of the palm and the midline of the forearm in a straight line.
The waist should be straight, the knees should be bent at 90 degrees naturally, and the sitting posture should be maintained with both feet on the ground.
4. Other considerations
● Keep your neck and shoulders warm, as cold stimulation will aggravate muscle spasms.
●Eliminate tension and consult rehabilitation doctors and psychologists in time.
● Do not sleep while riding in a car.
● Avoid violent rotation of the neck.
Do these 4 points well, and you will not be afraid of hurting your spine after working for a long time!
