Hunching over the laptop or computer screen may feel comfortable for a little while, but the habit can quickly undermine your health. So many of today’s computer and laptop users complain about back, neck , and shoulder problems on a regular basis. Poor posture will take away from your spine’s health, and if your ergonomics need a little correction, it can save you considerable health problems in the long run. Back pain can be a result of slouching, slumping, and infrequent movement. When you’re chained to a desk or office chair all day, it can be easy to fall into some bad habits. There are still plenty of positive habits that you can include in your daily routine to improve your health:
• Use a small pillow for extra back support: tuck a miniature pillow or cushion near the small of your back, and you’ll instantly sit up straighter.
• Take breathing breaks. Walk around the office or your desk, breathe in some fresh air, and just make time for a few deep breaths to regain your composure and stretch a little!
• Align your body. Whether it’s a laptop on your lap, or a computer screen above eye level, always be sure to sit up straight and keep shoulders and hips in alignment. This will help support your back muscles more effectively, and contribute to improved posture over time.
• Relax! To make sure your movements are fluid and comfortable, it’s still possible to relax and maintain good posture. Your spine needs some stability without clenched muscles, so stretching often is a good idea.
• Look in the mirror. Sometimes it helps to just visually make note of your posture until you can see how much of an effect it might be having on your body. A small or medium sized mirror propped up in your office can do wonders for your improvement efforts.
• Learn to identify back pain. If you’ve had back pain for a long time and have simply adjusted to it, it’s a good idea to get a massage or Chiropractic consultation to find out where pain may just be stored or coming from.
• Add a massage cushion: a simple cushion or seating attachment can help your muscles relax naturally and improve your posture over time. Try to use a laptop in a seated position on a real chair, and avoid the need to sit on the floor or back-unfriendly seating such as beanbags or ottomans.
• Keep your head and neck level. It’s easy to stoop forward, especially when reading your favorite magazine on the computer screen. As long as you can catch yourself frequently during your computer session it becomes easier to adjust and steer clear of poor posture.
• Keep arms level when typing. Maintain at least an arm’s length distance between yourself and the keyboard, making sure your arms are level. You’ll have more energy to keep things moving with ease at this distance.
With just a few simple strategies, improve your posture and computer habits significantly. You’ll find yourself at ease, more productive, and enjoying extra energy from your new focus on health!
