Many Austrians suffer from back pain. A representative survey by Statistik Austria in January 2021 found this. Several factors contribute to the development of lower back and back pain – above all an incorrect sitting posture at the computer.
How do you sit "healthily" in front of the PC?
Poor posture at the workplace burdens you physically and mentally. If back problems creep in, the pain disrupts your concentration and performance. You can avoid this by training yourself to maintain an upright posture at the desk. This supports the natural shape of the spine, which resembles a double-S. "Healthy" sitting can be achieved in a few steps:
- Make sure your back rests against the backrest of your desk chair when sitting.
- Use the entire seating surface when sitting and maintain an upright position.
- When sitting, your thighs and lower legs should form at least a 90-degree angle.
- Make sure the front edge of the seat does not press into the backs of your knees.
- To avoid impairing blood circulation, there should be about a hand's width of space between your calf and the front edge of the seat.
- Tilt your pelvis slightly forward so that your thighs take on a downward slope.
- Ensure your feet are firmly planted on the floor to relieve the leg and back muscles.
Your forearms rest on the "," while working at the computer. Make sure there is a 90-degree angle between your upper arms and forearms.DeskAvoid static sitting during work, which overstrains the muscles. Change your sitting position more often, consciously keeping an upright back. If you notice a rounded back forming, continuously correct your posture.
Why should you pay attention to a straight posture?
You adopt a "healthy" sitting position when you pay attention to the natural double-S shape of the back. To do this, keep the spine straight without falling into an excessive lumbar arch. With this posture you load it evenly and thereby stabilize the back muscles.
If you tilt your pelvis slightly forward when sitting, a larger angle is created between the torso and the thighs. This relieves your body. To additionally support your lumbar region, office chairs with integrated lumbar support are recommended.
Place your feet firmly on the floor in front of the chair while sitting. Your back should not move away from the backrest. Avoid crossing your legs while working. This posture promotes uneven sitting and circulatory problems.
To prevent neck pain after a long day at the PC, pay attention to the straight alignment of your upper body. Lift your sternum so that it points upward and forward. At the same time, a straight posture prevents tension in the shoulder muscles. Keep your neck straight to reduce strain on the cervical spine. To do this, tilt the back of your head slightly backward and upward. In this posture the chin tends toward the sternum.
Movement in the workplace helps you achieve a work-health balance
Long periods of sitting strain the body. Metabolism slows down, increasing the risk of overweight. If you get used to a poor sitting posture, muscles and tendons shorten. As a result you suffer from tension, neck and back pain. You can prevent these negative aspects with active breaks. Walk through the office during your working hours or take a walk outdoors during your lunch break.
To make movement in the workplace easier for you, a
height-adjustable desk.With an electric motor you can adjust the height of the tabletop to your needs. This way you sit comfortably at the desk and, if necessary, take "standing breaks". These contribute to your work-health balance.
To remain productive during a "standing break", use ergonomic standing desks from Liftor. In addition to these, the start-up also offers height-adjustable children's tables, work tables and gaming tables.
If you work standing after long periods of sitting, you can alleviate characteristic "office complaints". You strengthen your muscles and prevent back pain. At the same time, "standing work" can help with circulatory problems in the legs.
Conclusion: The correct sitting posture benefits your health
If you get used to poor posture at the workplace, you strain your body. The resulting tensions and pain have a long-term effect on your psyche. You can avoid this by equipping your office with ergonomic furniture and consciously maintaining a "healthy" posture.
