Best posture for working at the computer

Working long hours sitting in front of a computer can lead to various health problems, especially if you do not maintain proper posture. It is essential that you adapt your working environment and posture to prevent long-term aches and pains.

Here are some practical tips to improve your posture and reduce back pain while working from home.

Tips to improve your posture and reduce back pain

1. Sit properly:

When sitting, our spine should be kept straight and supported by the back of the chair. There are lumbar cushions or backrests that facilitate this position and prevent lumbar overload.

Likewise, avoid crossing your legs, as this does nothing for your posture. Ideally, keep both feet flat on the floor and your legs at a 90° angle. You can also use a footrest if necessary.

2. Place your computer in the correct position:

The screen should be at eye level so that you don't have to lower your head. This is why it is always best to work with a desktop, but if you have no choice but to work with a laptop, try to raise it slightly and consider using a wireless keyboard.

3. Become aware of the posture of your neck and arms:

Try to avoid projecting your head forward and hunching your shoulders. Your shoulders should be relaxed and back and your head should be in line with your neck, keeping your chin towards your throat. Your elbows should be at 90° when typing and your wrists should be straight.

4. Take breaks every thirty minutes:

Try to get up regularly to get your circulation going and avoid prolonged postures that can cause tension. Also try to do some simple exercises to relax your shoulders, such as forward and backward rolls or raises, and then stretch your arms out towards the floor to stretch.

5. Establish an exercise routine:

It is vitally important that you exercise before starting or at the end of your day whenever you can. Ideally, you should do some form of aerobic exercise or, at the very least, walk. It will help to activate your circulation and generally improve your body's activity.

And to do more targeted work on your spine, consider doing individual pilates classes or in a group. It will help you to correct your posture, give you body awareness and help you to maintain strong and flexible muscles to protect your back.