- He althy spine - proper arrangement of equipment while working at the computer
- Cervical vertebrae - proper computer monitor positioning
- Exercises to relax the spine muscles
- He althy spine - ointments and compresses for back pain
Did you know that when you weigh about 70 kg, the pressure on the lumbar vertebrae while sitting, for example when working at a computer, is 140 kg? No wonder you find it hard to straighten up after a few hours at your desk and have back pain. Your spine will be relieved when you follow our advice.
He althy spine - proper arrangement of equipment while working at the computer
The chair should be adjustable in height and have side backrests on which you can support yourself from time to time, relieving yourspine . Adjust its height so that all feet are touching the floor. The seat must not put pressure on the thighs, the knees should be slightly higher than the hips. The backrest of the chair must have a slight bulge at the level of the loins. If it is not there, put a small oblong pillow or a rolled up towel under your back. The chair should be slightly concave at the level of the thoracic vertebrae.
The table top should be set in such a way that you can put your foot on your leg from time to time - but only for a moment. Don't lean too much forward.
Cervical vertebrae - proper computer monitor positioning
Place the computer screen at eye level. Looking up or down for long periods puts a lot of strain on the muscles of the neck, shoulders and upper back. The screen shouldn't stand to the side either, because you'll have to twist your head for hours on end.
Exercises to relax the spine muscles
Every half an hour, get up, stretch yourself, holding your arms high. Do the so-called a cat's back and a few sideways slopes. Move your head left and right.
He althy spine - ointments and compresses for back pain
If you experience spine problems, you can alleviate them by using an aromatic bath with the addition of a few drops of essential oils: camphor, eucalyptus, lavender, chamomile or geranium They have a warming, anti-inflammatory and analgesic effect.
Mud ointment, peppermint oil, arnica gel or tincture will also help with back pain. A warming ointment with eucalyptus, marjoram or camphor can also help.
Rub the ointment generously on the sore spot, massage in circular movements until completely absorbed. The cream can be used several times a day.
Hot will also helpwraps. This can be a hot water bottle or ready-made compresses that can be purchased at a pharmacy.
monthly "Zdrowie"