In today’s society, the work that we undertake often results in us sitting for long periods of time at a desk. This could be working from a desktop computer or even from Refurbished Laptops like the ones from https://www.refurbishedlaptops.co.uk. Regardless of the reasons why you work from a desk, there are a number of ways that you can ensure that you are sitting safely and ensuring that you can prevent muscle strains and tension from setting in. Here are just a couple of them.
Set up – the way that you have your desk setup will have an impact on your back and the tension and strain that is placed on your back, shoulders and neck. It is important that you use an appropriate desk and that you have your computer set up so you are not straining your head to look up or down. You should also make sure that your feet can fit comfortably and flat on the floor whilst you are seated.
Stretching – tension sets in when we sit in one position for a long period of time. Taking regular breaks to stretch out your arms and legs can help to relieve any of this tension. It can also be a good idea to get out and about for a short walk every few hours if possible. There are desk exercises such as desk yoga that you can do throughout the day in short 5 to 10 minute time slots.
Setting up your chair, screen and posture
A good office chair is the foundation. It should move easily and adjust in both seat height and back height. Position it directly in front of your screen with your legs under the desk, feet flat on the floor and knees at a right angle, which takes pressure off the backs of your legs and knees.
Bring the chair close enough that your forearms rest on the desk, elbows just off the edge and wrists reaching the keyboard comfortably. This protects your shoulders and arms from fatigue and cramp. Place the screen directly in front of you so your head stays in a natural position and your eyes can scan documents without turning your neck from side to side.
Even with a good setup, long periods of sitting are hard on your muscles. Get up regularly, walk around and stretch your arms, wrists, legs and feet. Tension in the neck and shoulders can lead to headaches, while lower back strain can affect everyday movement. If you are unsure, ask for a workstation assessment.
Why regular movement eases back strain
Even a well set up desk will not protect you if you stay in one position for hours. It is easy to work through lunch to meet a deadline and then realise you have not moved all afternoon. Our bodies are not designed to sit still for long periods, and the tension this builds in the muscles often leads to pain in the lower back, neck and shoulders by the end of the day. For many people it becomes a persistent problem.
The simplest remedy is to move. Standing up at least once every hour and stretching your arms and legs helps loosen the areas that have been held tight while you work. It need not take long, and short stretches like this can also help you refocus on the task in front of you.
Posture habits that protect your back
Most people only think about how they sit once their back, neck, shoulders or head start to ache. A few habits can head that off.
Sit with your back and bottom right against the back of the chair rather than hunching forward over the desk. If that is hard to do, a back support or a cushion behind you can help keep you in position. Keep your feet flat on the floor, or use a footrest if they do not reach. That should keep your hips and knees at roughly a right angle, which supports the spine and helps prevent cramp and pain in the legs and lower back.
Breaks matter just as much as a good sitting position. Aim to get up from the desk and stretch at least once an hour. Moving regularly eases the tension that builds when you stay in one position for a long time, and it gives your eyes a rest from the screen as well. Setting a reminder can help if you tend to lose track of time while working.