04/01/2022
6 ways to keep your spine and back pain-free when you sit in front of a computer all day:
1. Sit straight
Right sitting posture means you are sitting on a chair with a backrest that is at 100-110 degrees with your buttock touching the backrest and your spine fully supported. Make sure your legs are not dangling. If you do not reach the ground, you can use a foot rest to alleviate pressure.
2. Be tech-smart
To avoid ‘text neck’ or neck and back pain associated with cellphone over use, watch your posture. When you bend your neck forward to look into phone, you are moving out of the neutral spine position, thereby putting excessive strain on the spine. The easiest solution? Try holding your phone at eye-level instead of looking down into your lap. Similarly place the laptop in a position where the screen is at your eye level.
3. Focus on the core
The spine remains erect because of a fine balance between the muscles in front that is abdominal muscles and muscles in the back which are extensor spine muscles it’s the core strength that plays a vital role in keeping the spine healthy.
4. Be mindful while working out
Many spine injuries have their roots in improper exercise routines. “Without sufficient warm up and stretching sessions, the muscles stay in a contracted state, and working out a muscle in state of contraction is calling for an injury or spasm,”Just work out regularly and moderately.
5. Sleep right
While it is a fact that nobody knows how one is sleeping once you have slept, but if asked about the right way then the answer would be lie straight on the bed so that your spine is in normal anatomical posture and relaxed. Mattresses matter a lot -The basic rule is, it should be firm, not too hard or too soft or sagging.
6. Bend with care
If you have to bend down to pull up something from the ground one should do it after bending the hips and knees. If you have to lift something heavy, follow the simple principles of physics: try to keep the weight close to the body rather than away from it to reduce the stresses on the spine.
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