We are increasingly working behind the computer. Whether you work in the office or at home, it all happens behind the computer. 

Of course, a computer has an incredible number of advantages, but unfortunately it also has many disadvantages. Such as little movement and the urge for a slumped posture. These can both cause low back complaints, middle back / shoulder blade complaints or neck complaints. These are just 3 examples. There are more.

Do you have computer work then you probably recognize all this. Now the question: what do you do about this. Fortunately, there is enough you can do to prevent these computer work complaints. One way to do this is to get a better posture. Below is a step-by-step plan of 13 steps to get a better sitting position.

• A good sitting position starts with the feet and ends with the head.
• Make sure you are sitting in front of your desk, so not crooked. Make sure there is still some space between the desk and you.
• Place both feet on the floor and make sure they are facing forward.
• Make sure both knees are at a 90 degree angle.
• Make sure there is an opening between your knees the size of your fist.
• Make sure there is a small gap between the back of your knees and the chair.
• Place your knees at the same height or slightly lower than your hips.
• Place a lumbar pillow (a small one made especially for the lower back as support while sitting) at the level of your lower back.
• Sit up straight and try to relax your shoulders and keep them from hanging forward.
• Keep your forearms parallel to the floor.
• Keep your elbows close to your body and place them in an 'L' shape.
• Make sure your neck is straight above your body.
• So it doesn't hang forward or to one side.

6 tips for preventing complaints and getting a better sitting position.

Don't sit, Go move around
Your body is not made for sitting in a chair all day long. Not moving is a big factor in making shorter, tense, or weaker muscles. Due to little movement, there is a good chance that you will return to that lazy position, which in turn increases the risk of back and neck pain. By getting up every 10 minutes and gently shaking or moving your body, you ensure that your muscles are less tense. Immobilization is a major factor in the development of back pain, often prolonged sitting will also put you in a position that is not favorable for your lower back. What helps is to get something to drink for yourself or your colleagues, because of this you get up and help your colleagues.

Use a headset
By using a headset or earphones while sitting. When your are using the phone the whole day your body will get used to a more slumped position. this will increase the risk of neck and low back pain.

Best chair for a better sitting position
Use an ergonomic chair, yoga ball, knee chair. Regular chairs are not made for long-term sitting. An ergonomic chair helps you to get a better posture when sitting. With a yoga ball and knee chair, your body must constantly adapt to keep the muscles active.

Wallet
A full wallet is very beneficial for many things. Only not if you have your wallet in your back pocket and you sit on your chair. When you sit on your wallet, just like when you sit with your legs crossed, you will cause an unfavorable position in your joints of your back. Which can cause back pain in the long run.

Try relaxing the shoulders
By relaxing your shoulders while sitting, you not only prevent neck complaints, but also prevent too much tension in your lower back. What can help is to take a deep breath in and out. Often your shoulders drop a bit by doing this.

Go see a professional 
Have you used all these tips and has it not helped? No problem, there are several roads to Rome. And several ways to get a better sitting position. You can go to the physiotherapist, osteopath or chiropractor and they can help you with this. 

Questions or feedback? Message me.

Kind regards,

Sascha Bargi BSc. Pt.