You have a desk, chair, monitor, keyboard, mouse. The problem is that your desk wasn't specifically made for you. It is made classically, for wide use, and 8 hours of sitting and bending in a chair can lead to back and neck pain, doctors emphasize. Dr. John Cinkaj gives advice on how to ergonomically adjust your desk to avoid back pain from prolonged sitting.
The first step is to adjust the height of the chair. The average desk is 75 cm high, which is too high or too low for some people. In order to adjust the chair correctly, it is necessary that your elbows are at an angle of 90 degrees while sitting at the table. In case the person can't touch the floor with their feet this way, place something on the floor so they can touch it.
The second step is to set up the monitor. Your monitor needs to be where your fingers are when you extend your hand. This is the optimal distance of the monitor from you, so that you can read normally, without straining your eyes or bending your spine. You also need to raise the monitor to a height where the top of the monitor is at eye level. If you use 2 monitors, and 1 of them is primary, place it directly in front of you, and if both are equally important, place them so that you are looking at the point where their ends meet. If you're using a laptop, place it on a stand, then add an external keyboard and mouse.
The third step is proper use of the keyboard and mouse. They need to be where your hands end, i.e. the keyboard is on the edge of the table, and the mouse next to it, so that you don't strain your shoulders and use only your hands. The key is not to stretch at the table to reach for something.
The fourth step is positioning the phone. Place your phone on the opposite side of your writing hand, so you don't strain your neck when talking and writing. If you are on the phone for most of the day, use a headset.
The fifth step is to stretch and move throughout the day. After 10-15 minutes in the chair, we start to blame ourselves. While sitting, do neck stretches, shoulder rolls, and lower back stretches whenever you get a chance. And the most important thing is to get up from the chair every hour and take a short walk, to eat, drink something, anything, just get up.
I hope these tips will be useful to you in order not to harm your health. If you are interested in more tips related to creating websites, you can view them on our website blog, and if you don't want to blame yourself and want to leave those things to the professionals, check out our services on this one link and contact us for any additional questions.
Source: youtube
