Avoid back pain from PC work

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Tips for back-healthy PC work: Small changes in behavior often have a big impact

Back pain, tension, headache and circulatory disorders - everyday suffering of many "desk offenders". If the posture is not correct, sedentary work at the PC workstation makes you sick. Every third failure in the office is due to the consequences of improper sitting. Experts from orthonet-NRW - an association of resident orthopedic surgeons in North Rhine-Westphalia - provide tips for correct posture and healthy behavior in the workplace.

"It is at least as important as the sitting position itself to always integrate dynamics into the work processes and to regularly vary the loads on certain parts of the body," advises Dr. Ramin Nazemi, orthopedist and board member of orthonet-NRW. Office workers should therefore get up, walk, stretch, stretch or make phone calls as often as possible. Two to three posture changes per hour are considered the minimum for joint-friendly work. Paths to the toilet or to the kitchen offer themselves as small trimming paths to circle your shoulders or shake your arms. An ergonomically correct sitting position and alignment of the workplace also has a positive effect on muscles and joints. Orthopedic surgeons advise that the seat should be set so high that the arms lie at a 90-degree angle on the table top. Ideally, the upper and lower legs form a right angle. The best thing is that the knees are even a little lower than the most valuable.

Feet are best placed flat on the floor. To avoid pain in the shoulder and neck area, be sure to type with your forearms on. Also position the screen so that the top of the picture is flush with the eyes or slightly below. Very important: Never position the monitor at an angle to your body, as this alignment causes permanent rotation of the head and wears intervertebral discs in the cervical region. Many also tend to bend and bend in the upper back. “A rounded back is also an enormous strain on the intervertebral discs and restricts breathing. If you sit like this, you shouldn't be surprised about low back pain, ”warns. Dr. Nazemi. Another very common sin of sitting is crossing the legs. This position squeezes tendons, ligaments and nerves and in many cases leads to numbness and an oblique pelvic position.

But the best advice is of no use if everyday habits creep in again and again and healthy attitudes are not constantly being tested. Those who find it difficult to show their backbones over a longer period of time may find it helpful to have a note on the screen or a colleague's warning. As is so often the case, staying power pays off when you keep a healthy work posture. Even minor changes in behavior can prevent long-term agonizing back problems and tension - including better performance. (pm)

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Video: Good Ergonomics can Ease Back Pain at the Office

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