Take care of your posture at work and avoid numerous health problems

Spending long hours sitting in front of a computer can eventually cause health problems such as an aching back, dry eyes, headaches, fatigue, heavy legs, fluid retention and poor digestion.

Here are some interesting tips to help you to improve your posture.

1. Don’t sit on the edge of the chair. Position the coccyx as far back as possible and support the entire back.
2. Watch your chair back. It must be at least as high as the shoulder blades so that you can rest. It must not be too rigid, which will cause lower back pain, nor too loose, which will cause you to rock.
3. Support your feet. If they are hanging loose, this will cause downward traction on your back. If your feet are not supported on the ground, get yourself a footrest, so that your legs create a right angle. Never cross your legs. It increases the danger of varicose veins.
4. Shoulders down. Do not contract your shoulders, leave them loose. They should be neither forward nor pulled back
5. Move your feet about. Although you have supported them, you will stimulate your circulation if you lift your toes or stand up on tip toes.
6. Keep your arms close but not glued to your body. Leave a small gap under the arm that handles the mouse for a more natural position. 
7. Your elbow should be in the air, but your wrist and hand must rest on the table and be in line with the forearms.
8. Move your fingers from time to time, opening and closing your fists and stretching the elbows. This prevents the tendons and ligaments from getting stiff.
9. Your computer screen must be at a suitable height, so that your line of sight is parallel to the desk so as not to strain the neck. The distance should be about 50 cm.
10. Once in a while, stop looking at the screen and focus on something further away. The eyes become lazy when you spend a long time without changing your focus. This will also help to prevent headaches.
11. Even though you may be sitting correctly, your desk is wide enough and the arms are perfectly supported, get up and move about at least every hour and a half. Move about while you talk on your mobile and go to the bathroom. Your core muscles, legs and blood flow need activation once in a while.
12. Walk tall, with your shoulders back and your head high.
13. If you need to stand for long periods, give yourself a wide base, with your hips forward and your chin up. The centre of your body will distribute the weight and you will feel more comfortable.
14. Drink plenty of water. This improves the psychomotor functions, keeps the mucous membranes hydrated and prevents headaches and poor concentration.
15. Move while you work.

Tilt the head from side to side and bend it backwards and forwards.
Make circles with your shoulders to prevent stiffness.
Bring one arm across your chest and hold it against you with the other hand.
Cross your arms and breathe in deeply.
Stretch you back and shoulders by placing your hands on the nape of your neck and pulling the elbows back.
Raise your arms above your head and intertwine your fingers. Stretch upwards.

Correct your posture if you feel you are hunching, and follow our recommendations to keep yourself comfortable and full of energy at work.

This post is also available in: Spanish