Working at a desk all day and using a computer, sitting in wrong positions cause an increase in the incidence of back and waist pain. These pains, which can be treated by paying attention to exercise and sitting position, can cause chronic diseases such as lumbar and neck hernia in the future if not paid attention.

Posture disorder causes waist and back pain

Especially during the pandemic period, as the use of computers increased due to remote working practice, the time spent at the desk was prolonged. This causes a decrease in daily activities and movements, and a deterioration in the correct sitting position. Working for a long time without creating an ergonomic and healthy working environment prevents the preservation of the physiological curvatures of the spine. The backward sitting position called hunched-up sitting and lying upright are among the common problems. Incorrect posture causes the muscles in the back-waist region to lose their flexibility, to become weak, to lose the physiological curvature of the spine and to increase the pressure placed on the discs between the vertebrae. As a result, back and waist pains occur, neck and lumbar hernia can be seen.

What can be done to prevent pain?

Healthy and ergonomic working conditions increase the efficiency of the work done and act as a precaution against health problems that may arise by making the employee less tired. Back and back pain can be prevented by simple precautions to be taken during computer use and desk work.

You should be careful to keep your head up. You should avoid placing your head forward or backward by moving it away from its natural position.

You should keep the keyboard and mouse usage distance short. Ideally, these two pieces of equipment should be placed side by side. Elbows should be at a 90 degree angle. For a correct hand and mouse placement, the keyboard and mouse should be at the same level.
Prolonged use of laptops causes disruption of the physiological curvature in your spine. During notebook use, using an external keyboard and mouse when necessary to maintain your ideal posture can prevent this.
You must determine your ideal distance for computer use. It is ideal to have the monitor at arm’s length from your body and the top of the monitor at eye level.

You should pay attention to the choice of chairs. Chair or seat is one of the most important factors for a healthy working computer. While choosing a chair, care should be taken to have a back support and to have a 95-105 degree angle between the seat and the adjustable back support. Both the seat and the back area should be in a way that supports your sitting position. The seat should have arm supports, which can be removed and installed if necessary and should be selected in a way that can be adjusted in height. Care should be taken to have a soft cushioned seat. In addition, the seat should be adjustable back and forth and rotatable on its own axis.

You can put support under your feet. To reduce the strain on your knees and ankles, position your feet shoulder-width apart and on a low or flat surface.

You have to find the right angle. The lower part of your leg should be placed at an angle of 90-110 degrees from the knee. Adjustable chair height, which is another important issue, should be preferred.

You should be careful not to cross your legs for a long time. When you sit with your legs crossed for a long time, pressure can be applied on the peroneal nerve, which is the leg nerve located behind the knee and provides sensation in the lower part of the legs and feet, and blood circulation may be negatively affected. Also, this sitting position causes a hunched posture.

You should take frequent breaks. During the workout, you should get up and move at least once every 45 minutes, and do a few stretches and stretches of the spine, arms and legs. Thus, you will reduce the pressure on the spine and accelerate the circulation.

You have to stretch your body. During the work, you should set aside the files and tasks in front of you at regular intervals and stretch your body. This way, you will spend the rest of the day healthier by maintaining your correct posture.
You must use the phone correctly. Holding the phone between the shoulder and ear is an instinctive move when doing multiple tasks at the same time. This behavior negatively affects the health of the spine. Neck can cause back pain. You should use a headset or speakers for your conversations.

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