Sitting too long is (very) bad for health
I think we are all aware of the perils of sitting for too long, including back pain, carpal tunnel etc.
Sometimes even slow attaining problems cause knock on effects for other parts of our bodies that we have no idea that it could affect, just check out some of these forward head posture symptoms…pretty chilling reading all things considered.
We are all aware of the amount of sick days that poor ergonomics and sitting too long, causes in the workplace.
According to the Washington Post, it could even promote colon cancer. Without the ability to work standing up, what is the right position to be adopted to preserve your body?
Sitting too long causes static muscle contractions, which oppose the dynamic contractions occurring during movement, when doing sports for example.
But in the first case, the maintenance of posture requires the persistence of contraction: the muscle fibers are contracted, we have less blood supply, so less oxygen than needed and poor waste disposal. Accordingly, the muscle is not sufficiently nourished, hence cramps, spasms and of long tendon lesions.
All muscles are contracted to maintain the sitting position – for example, the deep and superficial muscles of the back, especially the trapezium, which covers part of the back up to the neck and plays a role in the movement of the shoulders, carriage of the head and its inclination.
also there is a pressure on the discs in the lumbar spine markedly greater than that which was in the vertical position: if not more often standing, it is necessary to have a good sitting position.
The chair: better sometimes not to have armrests
Above all, the choice of the chair is not to take second place. It turns out even be essential. While the ideal position does not exist, some are more favorable and a good foundation is essential.
The seat depth should be adjustable, it is fundamental. It must be able to leave a space between the edge of the chair and of the knees not to compress the venous return.
Same for the file, which must include an adjustable lumbar support.
Indeed, you have to sit at the back of the chair on his sit bones, the right pelvis, which retains the natural curvature based on the lumbar support. If there are none, do not hesitate to put a pillow or rolled scarf ball, we need to support the small of the back in the lumbar support.
Better not to have armrests that to have and not be able to adjust in height and width. Let us remember that initially the armrests were made only help us to get up and sit down.
The arms should be at your sides, with the angle of the elbow at 90 degrees and the height of your work surface. If it is higher, then there should mount the chair, which must also include casters, only so as not to have to tilt the body. These rollers must also be adapted to the soil type (parquet, carpet etc.)
The feet must also be flat on the ground. If they do not touch, you must obtain a non-slip footrest.
The key: you have to have the position of an accordion player!
If you work on computer will then ask for the location of the key against your arm.
To illustrate, I often say that we must have the position of an accordion player: shoulder should not be disregarded. Now, when you put yourself in this position, you will quickly see that the keyboard is generally too large relative to the width of our bust. When you hold the right mouse key, so we outstretched arm and right shoulder forward.
While this may seem surprising, I would advise handed users put their mouse left (taking care of course to reverse the buttons). Why ? Because many people hardly ever use the numeric keypad. We can quite put the keyboard more to the right, so as to end up with letters in front of us and the mouse left in the extension of the elbow.
Otherwise, there are short keyboard with separate numeric keypads to position the mouse right in line with the forearm, shoulder loose. But that choice must of course be adapted according to each task.
To avoid problems at the wrists, better also take out a wrist rest. But contrary to what you might think, so do not put it under the carpal tunnel, but under the forearm, so as not to rely too much on his wrists.
Ditto for the mouse: do not rely on the wrist rest. Associated with clenching the hand on the mouse, it compresses the nerves passing through the carpal tunnel.
Another prior to deconstruct: The keyboard should not be raised. The fingers should come naturally arise: if it is raised, it will rely on the wrists.
Some exercises might also help to to stop any pain.
Don’t raise your screen
The display must be located in front of us and be at the same level as the horizontal our eyes or a little below, so do not be in camber position of the neck.
Contrary to what many people do, do not raise the (except, of course, if you are very large). When we read, what place is the book relative to your look? Not the top, of course, but before your eyes. It’s the same when you are on computer.
If we have a too high screen, this requires us to lift the eyelids, to direct the line of sight, or in this case you do not bring more tears, created when you blink. Result, the cornea becomes dry and possibly irritated.
The ideal is to have a screen located 20 degrees below the horizontal of your eyes.
Colors: not more than five at the same time
Once the screen is in the right location, we must reduce the brightness by increasing the contrast, but also choose a writing font that is easy to read: If you type in Arial black, that much better fate. We must also pay attention to the choice of colors: some are discouraged because they have a vibratory type effect to eyes (eg yellow on green background).
Thus, the white should not be too white, and better to work with black on white background than the reverse, which would generate a much sharper visual adaptation work.
In general, it should not be more than five colors on the screen, except of course for the DTP, whose work is the color business.
It all boils down to the same point: the muscle. The pupil diameter representing a muscle, it will be in permanent contraction if there is too much or too light colors.
But beware, these councils will be worth nothing if you do not take care of you: it is necessary to clarify that the basis of good posture is to move regularly and have a good view corrected, otherwise you risk spend your time bending, even with a good chair and positioned screen …!