For those more familiar with the new technologies, he had discovered on the Internet many images of how to sleep correctly, such as sitting in his office, such as ironing, on the other hand, we all know the “mistakes” we make every day about our posture. Trying to reproduce a correct postural image on a day-to-day basis is a challenge: firstly because at bedtime we only know how to fall asleep and the way we wake up at work because when our boss asks us to report on the hour, the muscle and bone pains are Relegated to the background.
However, I believe that it is necessary to understand how the way we sit 8 hours a day affects our postural balance. So that we can intelligently and coherently correct ourselves so as not to hear the recurring sentence of the patients “I try to keep my back straight but I can not stand for long, and It still hurts me more!”
The common mistake is to sit very far in the chair without full back contact with the support, which leads to the hours falling to the seat and strongly affects our vertebral curvature:
- in the lower back: sitting in the middle of your chair with the back of the back supports a lumbar flexion and a posterior basin scale. Despite the comfort feeling inherent in stretching the muscles to the lumbar vertebrae, durable and daily stretching Favors ligament instability and decreases the physiology of lumbar lordosis (vertebral sustainability factor)
- In the thoracic region: this wrong position creates an increase in thoracic kyphosis (users often say they are becoming more humped). The result is an increase in abdominal pressure making diaphragm movements difficult during inspiration: from this are the secondary muscles of the breathing (scalene and sternocleidomastoid) that replace it. However, these said muscles are tied to the cervical spine and first ribs, causing tensions due to repetitive contractions. The brachial plexus between the clavicle and the first rib will be compressed between the two structures and lose its elasticity: we have the necessary ingredients for neck strains and nervous irritations, whose carpal tunnel syndrome is involved.
- At the cervical level: In general, to look at and focus on the computer screen, we are forced to increase cervical extension: the facet joints are compressed, the suboccipital muscles contracted, an explosive mixture of neck pain, headaches And predisposition to facet arthritis.
It’s easy to find out the main culprit in the wrong posture. But we should not forget that another mistake is to put the keyboard and mouse too close to the edge of the desk: in this position trapezium and scapula lift (muscles connecting neck to shoulder ) Are contracted consistently and lose elasticity, which makes them fibrous and painful.
Going to practice
The market for ergonomic products is vast, but the essential factor is a correct posture: you can invest in a Formula 1 but it’s the sporty driving lessons that will bear fruit, just as the best bike will not replace your legs.
The investment required is minimal and can avoid gross inaccuracies:
- a height-adjustable chair, preferably with a fixed backrest and without an armrest.
- a broad office desk, ideally between 65 and 75cm
- A good ergonomic footrest for comfortable leg while sitting.
- a small cushion of 15cm in thickness and 35cm in compliance
- a fixed computer with a flat screen of at least 17 inches, the ideal 19 “(if you work on the laptop, you should provide a tilting bracket)
- a slimergonomic keyboard and mouse.