How too keep a good posture while working on a computer

As a writer we spend endless hours sitting in front of a computer, so it is very important that we pay attention to maintain a correct posture while working.

Let’s understand what is posture
The word “posture” comes from the Latin verb “ponere” which means “to put or place”.
Posture refers to “the carriage of the body as a whole, the attitude of the body, or the position of the limbs (i.e. the arms and legs)” (Webster’s New World Medical Dictionary).
Posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down.
A healthy back has three natural curves:

spine curves2

• An inward or forward curve at the neck (cervical curve)
• An outward or backward curve at the upper back (thoracic curve)
• An inward curve at the lower back (lumbar curve)
Good posture helps maintain these natural curves, while poor posture does the opposite — which can stress or pull muscles and cause pain.

The benefits of a good posture

• Helps promote normal functioning of the body’s organs and increases the efficiency of the muscles
• reduce fatigue
• Good posture facilitates breathing and when you breath properly, its increases your concentration and thinking ability
• reduces the risks of headaches
• prevents back or neck pain
• prevents strain or overuse disorders
• it very important to maintain a healthy mind and body
• decreases the stress on the ligaments holding the joints of the spine together.
• keeps bones and joints in the correct alignment so that muscles are being used properly.

Ideal sitting posture

• Adjusts your chair height and work station so you can sit up close to your work.
• Adjust the backrest of your chair to support your low- and mid- back or use a back support. The backrest of the office chair should push the low back forward slightly. Hips should be positioned slightly higher than knees, this way the weight will be better distribute through the spine taking the pressure off the lower back end pelvis.

• Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
• sit with your legs forming 90 degree angle, your knee should be at the same level or slightly lower than your hips
• keep your feet firmly planted on the ground, if they don’t reach the ground, use a footrest
• don’t cross your legs, can lead to poor blood circulation
• keep a small gap between the back of your knees and the front of the chair
• avoid leaning forward to read something on computer
• keep your shoulders straight and squared, head upright
• Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed
• Adjust your chair and your position so that arms are flexed, not straight out. 75-90 degree angle at the elbows
• When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.
• Distribute your body weight evenly on both hips.
How to organize your work station
• Positioned the keyboard in front of you and close enough to your body, this way you don’t need to lean forward to reach it. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk, to rest your wrists. Remember both elbows should be at sides of the body when you’re typing.

• The computer screen should be placed at eye level. Directly in front of you. If the screen is too high or too low it will be necessary to bend your neck forward to look at it, putting extra strain on the structures in the neck and shoulders. This can be very uncomfortable.

• Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending. If you are not using your keyboard, push it to one side if using the mouse a lot.

• The arm supports on an office chair should allow the elbows to rest comfortably at 90 degrees along the sides of the body while working at the computer. Otherwise can make the shoulders hunch forward, eventually dragging the neck and spine forward with it.
Take Breaks
• Your body is not designed to sit all day, so take breaks hourly
• Stretch your body
• Get up, move around
• Change positions frequently too keep your muscles relaxed