Spending long working hours sitting in front of the computer makes us acquire bad postural habits that can cause injuries; in addition to negatively affecting the pace of work. Correcting these bad habits depends on each one. It is necessary to be constant and disciplined having body awareness until we manage to maintain a correct position without effort.




The bad postures that are acquired in the office considerably increase the number of injuries to our muscles and bones; in addition to causing back pain. If to a bad posture we add eight hours a day of work, the result is an inadequate physical state. So many hours in the same position, the misuse of keyboards and mice are directly responsible for the famous back pain, and particularly cervical pain. In addition to the injury caused, the people affected result in poor job performance.

The most common injuries are neck pain, tendonitis of the shoulder, elbow or wrist, low back pain and even compression syndromes of the nerves, both in the hands and elbows.

We would like to offer you a decalogue of tips to avoid bad postures in the office, responsible for back pain, lumbar, cervical and upper limb pain:

Avoid sitting all day. Otherwise, you will lose strength in the back muscles and increase the risk of pain. Try to make one stop a day to mobilize and stretch.
When you have to be sitting. Keep the backrest straight, the back relatively straight and the arms or elbows supported; change posture frequently. Place the hip-knee-foot at 90º and the shoulder-elbow-hand at 90º.
Place the top edge of the screen at or slightly below eye level.
Relax your shoulders and place your chin straight, without overtaking.
Do not maintain forced positions. Try to get up every 45 min / 1h.
Change the position of the chair and, if possible, use a fittball during the day.
Check your weight. If it is above your ideal weight, you will further increase the tension on your back.
Contract your abdomen. When we are seated, the muscles responsible for postural control tend to deactivate, loading the vertebral discs of the back with greater tension. The pressure exerted on the back when sitting is greater than standing.
Keep your back fully supported on the back of the chair, since in this way we avoid overloading the lumbar vertebrae.
Place a lifter under your feet to avoid overloading your leg muscles.