Postural hygiene while at the computer


Maintaining a correct posture when in front of the computer is a task that is difficult to endure during the workday since it requires muscular work and tension.

The most common answer to the question "How do you feel during your work?" It's bad". In general, we are aware of our poor posture while in front of the computer, but we do not know how to correct it, or we find it very tiring. Although citizens' awareness is increasing, there are still few who care about their hygiene on a daily basis.

The risks associated with poor posture in front of the computer are increasing in people and at an earlier age, as we use the device in our daily lives for long hours. Note that using a laptop can be more difficult to maintain a high level of comfort than using a desktop.

Next, we'll give you a number of tips to help you change your posture in front of the computer for more comfort.

What factors are involved?

Personal factors. It is recommended not to cross your legs or sit on them. Using a footrest can make this task easier. In addition, a chair should be used on which you can fully support your body with your arms at a 90 degree angle and with relaxed shoulders to prevent your wrists from bending excessively. The back must always be leaning against the back of the chair to avoid injuries to the back.

Eyes. Continued work in front of a computer can very often lead to eye irritation and fatigue. For this reason, the screen should be 40 centimeters from the user and at eye level and in a position that does not produce any reflections on the screen. To rest your eyes, you need to remove the glare and reflections from the device and look away from it to look at distant points.

Environmental factors. First, general lighting should provide enough light to avoid glare and reflections. In addition, it is recommended that the temperature of the room in which the computer is located be between 20 ° C and 25 ° C to ensure the renewal of clean air and the absence of moisture. The window should not be in front of or behind the computer as this would make it difficult for the user to see the screen due to the sunlight outside. Furniture must also be taken into account, since the height of the chair must be adjusted so that the angle between the trunk and thighs is approximately 90 degrees by adjusting the distance between the table and the chair.

Breaks. It is recommended that you change your posture frequently and take breaks in which you can do stretches or movements that relax your muscles and joints, especially your back. The more frequent and shorter breaks are more advantageous than the longer ones, so it is preferable to take them at least once an hour for five minutes.

Use of additional elements. There are currently a number of additional items on the market that we can use to improve our posture in front of the computer. B. footrests, armrests, pillows and additional keyboards or mice. By using them well, we can reduce the risks that result from poor hygiene on the compute