Editor: Kartikeya Chaturvedi
As technology has been advancing, we as humans have fairly minimalistic movement, making us more lethargic and passive than we ever were. We gain kilos by the dozen and ignore our health completely. Physically demanding work has translated into crunching numbers in front of your PC or at your desk, and that has seen a rising number in back problems throughout the masses. With no time to spare between juggling your time between home and work, your spine never gets the right treatment it deserves. Keeping that in mind, you can follow these simple rules and tweak your sitting techniques and posture and do your back a favour or two.
Comfortable back support
Sitting on that cranky chair with a hardened back for support? Throw it out of the window. The first rule is to have a comfortable back support on your chair that offers the right amount of cushioning and flexibility for you to lean back and forth. Get a reclining chair that gives you ample space to rock in your chair. This helps in giving your back the right inclination it needs without putting any external stress over it.
Rest your legs
Are you someone who loves to keep their leg dangling in mid-air and aimlessly swings them around for fun? Save that for chilling at a cliff. While sitting at your desk, your legs deserve some ground under their feet. Leaving them dangling in mid-air will result in irregular blood flow. Also, the odd pressure it creates on your spine ends up putting more strain on your back than necessary. Additionally, crossing your legs while sitting makes it all the more difficult for blood to flow. Make a habit of moving them regularly.
Keeping the monitor at arm’s length and maintain eye level
There’s a valid reason why you see many people around you developing a hunch. Trying to bend while staring at the monitor puts your back in an odd position, and prolonging this position for a long time every day puts your spine in a fixed rigid position. Avoid keeping the monitor too near or too far. Also, maintain the monitor at an eye level. This strains your neck as you try to adjust it to give you optimum comfort. Move the monitor, not your body.
Take regular intervals
Give your back the break it deserves. Regular intervals help you in keeping the flexibility of your back intact. It is a muscle, and it needs its fair share of activity. Taking a break twice every hour will ensure a smooth and regular blood flow in your back. It will also help you from freezing your shoulders or your neck after sticking it in a particular position for a prolonged period. Couple this with simple arm and back movements to be on the safer side. Arc your back, do twists, shoulder curls and neck rotations to get rid of the rigidity.
Do not bother with fancy sitting techniques
You find that oddly-shaped chair at the mall and ponder over purchasing it for your workstation or for your desktop PC at home. Avoid that. These chairs are as uncomfortable as they look. They may give your back the much-needed workout for few minutes, but sitting on them for long durations will leave an undesirable lasting impact on your back. Stick to the usual set of chairs that offer an ergonomic and comfortable position for your back and leave the fancy looking ones for the fanatics.