POSTURE

Poor posture causes excessive strain on muscles, joints and ligaments. The human body is not designed to sit in front of computers all day and live a sedentary lifestyle. Muscular aches and pains usually happen when supporting structures are working hard such as holding the neck and back in poor postural positions. The diagram below shows an example of good posture. Notice the vertical line (plumb line), it passes through the ear canal, anterior shoulder, hip bone and ankle joint.

Similarly, when sitting, the plumb line should pass through the ear canal, anterior shoulder and hip bone. When sitting at a desk or computer it is easy to get into bad habits. It is important to remember that back and neck problems such as disc bulges are not a product of one event but a result of excessive strain throughout life. Many injuries that present to physiotherapy stem from poor postural habits or are complicated by this.

When sitting and standing, keep an eye out for:

• Poked chin/forward head position
• Rounded shoulders
• Excessive spinal curves

Consider the amount of time you spend at your desk or computer – Don’t let your body become accustomed to poor posture. Look after yourself and your fellow workmates. If you feel your posture is poor and you are experiencing back and neck problems, contact me and I will endeavour to set you on the right path.

BREAKS

It is very important that regular breaks are taken these include:

• Eye breaks: prolonged focusing on the screen can dry out and fatigue the muscles. Regular eye breaks recommended (every 15 minutes), to do this look away from the screen to the distance. Relax and blink your eyes several times, then you will be ready to continue.

• Mini breaks: most typing is done in bursts, uses these pauses to relax the hands, do a different task, brief stretching and check your posture.

• Rest periods: every ½ to 1 hour you should take a brief rest. Make sure you stand and move around – get some water/coffee, go to the toilet etc.

• Exercise breaks: every 1-2 hours you should do couple of stretches to relax and prevent tightening up after sustaining sitting positions.

STRECHING

Stretches are valuable tools to help relieve muscle tension and maintain balance between muscles. Stretches should be comfortable not painful, usually holding 15-20 seconds. Below are some suggested stretches to try throughout the day.

Try http://www.healthycomputing.com/health/stretches/

http://www.shelterpub.com/_fitness/_desk_stretches/stretches_graphic.html for some suggestions and pictures, mainly upper body stretches. To stretch the lower limbs here are some more suggestions:

• Sitting on the edge of your chair, cross the heel of the right foot over the left thigh. Let the knee drop out and straightening the back. If you don’t feel it at this stage, keeping your back straight lean forward. Hold 15 sec., swap legs.

• Sitting on the edge of your chair, straighten the right leg forward so the heel is on the ground and the toes pulled back towards you. From this position keeping your back straight lean forwards. Hold 15 sec., swap legs.

• Standing in a large stride/lunge position, toes forward on both legs. Tuck the bottom under your spine (curl the pubic bone towards your nose) and bend the front leg. You may feel this in the calf and/or the front of the back leg’s hip. Hold 15 sec., swap legs.

INJURY PREVENTION

NUTRITION