POSTURE GUIDE – IN THE OFFICE

For those who work a long time sitting, using the computer, the ergonomics tips are of fundamental importance to avoid the problems in the spine. Observing the height and size of the table and chair, getting support for the arms and feet, adjusting the seat backrest, the distance and the height of the monitor to your size are key points. Next, you will see all these questions in a detailed and illustrated way, also remembering the importance of getting up and leaving the work position several times throughout the journey.

A good tip for those who wear progressive lenses is to leave the computer monitor slightly lower than the eye line, unlike how it is usually placed. Without knowing this, the people who use these lenses make a posterior rotation of the head so that they can see better, which causes discomfort in the cervical region due to the reduction of the space between the head and the neck.

1) Using the computer

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Wrong: Avoid this position as the entire weight of the body will fall on the lumbar spine. In this position, your neck will be overloaded, and you may have pain in the upper shoulders. The regular chair prevents you from maintaining a posture.

Wrong: In this position your knees are too bent, preventing healthy circulation of the legs. The knees should make a 90-degree angle. The fixed chair prevents you from holding a posture. The chair should have casters, height adjustment, backrest adjustment and support for the elbows. In this case, you may experience numbness in the fingers of the hand as the handle is being pressed by the edge of the table.

2) Position of the computer for those who wear bifocal lenses

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Wrong: Avoid turning your head up as this movement causes tension and pain in the neck area.

Right: Place the monitor slightly below the line of the eyes so that the head does not turn upwards since it is the bottom of the lenses containing the ideal degree for reading.

3) Correcting the posture

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 - Keep your heels on the floor ora support ramp. The knees should be at a 90-degree angle or slightly higher than the hip.
- Find a goodoffice chair for the workplace.
- Always keep your elbows supported. If your chair does not have adjustable arms, keep them on the table.
- The cuffs should also be supported on a comfortable piece.
- The back of the chair should always be in contact with the lower back.
- Keep your hip close to the back of the chair.
Keep your eyes on the horizon. If you use progressive lenses, the monitor should stay a little lower to avoid neck extension (face looking up).

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