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Library
Computer Posture
by Dr. Scott J.
Heun
Anyone who sits at a computer all day knows how important it is
to take care of your posture. Here are some fundamental (and interesting!)
guidelines for maintaining spinal health:
- Take breaks every 15-20 minutes. Get up and walk about the
room. This will provide a break from using your eyes, promote
circulation, and allow the spinal tissues to be exercised to avoid
postural strain.
- Keep your posture upright. Avoid slumping or sitting with your
feet up.
- Look straight ahead at your monitor screen. Position your monitor
so that the middle of the screen is slightly above your eye level.
This places your spine in its most natural position, which minimizes
the stress and strain upon all of your spinal tissues. As a result,
you will concentrate better, and focus on the tasks at hand.
- Place your feet firmly on the floor in front of you. Use a foot
stool iuf necessary. Your thighs should be at a ninety degree
or greater angle to the floor.
- Use a trackball or trackpad instead of a mouse. Modify the settings
of the input device to allow maximum travel with minimum movement
of your hand and or arm. Over time, this can be most beneficial
to your overall physical stress level.
- Use a headset if you are ever on the phone while using the computer.
This reduces strain on your neck and shoulder muscles.
- If you have bifocals, and you seldom look away from your screen
to focus on other things, you should consider a pair of glasses
dedicated to computer use only. In many patients, the repetitive
nodding required of bifocal use can, over time, strain the muscles
of the upper neck.
- Add these simple exercises to your daily regimen:
- Shoulder Shrugs
- Head Rotation
- Neck Bending Forward and Backward
Normalizing your spinal posture while working on your computer
is just one more way to improve your overall health. Remember, optimal
posture is a major part of optimal health. Optimal health keeps
all of your options open in life.
Reference
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