How to combat cervical pain caused by incorrect posture in front of the computer

If you cannot limit the time spent in front of the screen, there are some solutions that will save you from cervical pain.

 

It’s hard to imagine life without computers and smartphones. But their intensive use, in an incorrect posture, leads to back pain and can have even more serious consequences for the cervical spine.

 

The specialists concluded that we spend at least 3 hours and 15 minutes on the daily phone, although 20% of people exceed 4 and a half hours a day.1 Most of the time, the way we look at our mobile phone can cause severe pain. If we also consider the TV and the computer, as most of the jobs are now office related , a man spends about 11 hours a day in front of a screen

 

In addition to the problems caused to the eyes (redness, dryness, blurring of eyes), the time spent in front of the screens also affects the vertebrae in several areas of the back. Over time, the incorrect position and time spent with the head tilted toward a screen can cause cervical spondylosis, or vertebrae degradation.

 

Cervical pain affects about 50% of people at least once in life, and 10% of the total population suffers from chronic cervical pain.3 An increase in these rates has also been observed in intensely industrialized areas, where physical work is still needed.

 

The correct posture in front of the computer

When we keep the spine in an unnatural curve, back pain may occur, especially in the cervical area. Because more and more jobs involve staying in front of a computer for 8 hours a day, it is our duty to prevent back pain.

 

First, the prevention of cervical pain begins with ensuring a correct position in front of the computer. Here are the factors you need to consider:

 

Choose an ergonomic chair whose backrest follows the natural shape of the back and holds it upright.

Manually adjust the seat height and backrest angle to suit your needs. The knees should not be 90 degrees with the hips, but slightly below. Use a footrest if necessary. The elbows should form an angle of 90-100 degrees with the desk, to reach the keyboard and mouse without moving the back.

The monitor should be at a distance of 40-70 cm from the eyes. To test the distance you need, reach out to the monitor; the screen should be at the end of your fingers.

 

Position the screen at an angle of 20 degrees down from the eye, taking into account the center of the monitor.

 

Do not cross your legs, as it could put the lumbar area under pressure.

 

Do not hold your phone between your ear and shoulder when you have a call; this can cause localized cervical pain.

 

Get up often from the office. Make sure you take breaks once or twice an hour, to do some exercises for the spine and to rest your eyes.

 

Exercises for the cervical spine

Stretching is very beneficial for relaxing the back muscles and removing the cervical tension. Once or twice an hour, get up from the office chair and extend your arms to the side, back and then up, over the head.

 

During working hours, you can also do some neck exercises. Rotate your head as far as you can to the left, then to the right. Breathe deeply and leave your head rest on your back, then on your sides, and for the last time in front, tightening your neck muscles for several seconds each time.

 

Another daily exercise great for the office is lifting your shoulders. Shrugg your shoulders slowly. Tighten your muscles, then release them and lower your shoulders back. Repeat several times, taking a deep breath. With just a few exercises like this, you can prevent chronic cervical pain caused by the computer state. Outside of office hours, you can take yoga or pilates classes, which will relax your entire body.




Be the first to comment

Leave a Reply

Your email address will not be published.


*