Tips for proper sitting at the computer and in the office: Protect the health of the spine and neck muscles

Today's lifestyle often requires us to spend a lot of time in front of computers or at office desks. While this can be productive, prolonged sitting can seriously impact the health of our spine and body. With the right advice, you can influence your health, and below are some key tips:

1. Set up an ergonomic workspace:

The first rule for proper sitting is to have an ergonomically arranged workspace. This means:

- A chair with lower back support and armrests.

- The work surface (desk) should be set so that your keyboard and mouse are at elbow level when your arms are relaxed.

- The monitor should be positioned so that the top of the screen is at eye level.

2. Maintain proper body posture:

When sitting at a desk or computer, follow these principles:

- Back should be fully supported by the chair, and feet flat on the floor (or on a footrest).

- Knees should be at hip level or slightly lower.

- Neck and head should be upright, and the gaze directed towards the screen.

3. Regular breaks and exercise:

While it's important to maintain proper body posture while working, it's also crucial to regularly stand up, walk around, and stretch. It's recommended to take a short break every 30-60 minutes to stretch and refresh.

4. Proper monitor positioning:

The monitor should be placed about 50-70 centimeters away from your eyes. This will reduce eye strain and maintain proper neck posture.

5. Use of footrests:

If your feet do not touch the floor firmly, use a footrest to maintain the correct position of your legs and reduce pressure on the lower back.

6. Proper lifting technique:

If you often have to lift heavier objects in the office, always use the proper lifting technique. Bend your knees, not your back, and use the strength of your legs to lift the object.

Back and abdominal muscle strengthening exercises: Strengthening the back and abdominal muscles can help maintain proper body posture and reduce pressure on the spine. Preserving the health of the spine and body requires the regular application of these tips. Proper sitting and maintaining an ergonomic workspace can help you avoid back pain, neck pain, and other problems associated with prolonged sitting.