Ergonomi: How to Prevent Back

Working in a sitting position for extended periods can lead to various health issues, especially in the back and neck. Therefore, understanding ergonomi principles is essential for working more comfortably and healthily. Here are some ways to prevent back and neck pain caused by prolonged sitting.

1. Maintain Proper Sitting Posture

Ensure that your chair provides back support that follows the natural curve of your spine. The ideal sitting position is with an upright back, relaxed shoulders, and feet flat on the floor or a footrest. Avoid slouching or leaning too far forward while working.

2. Use an Ergonomic Chair and Desk

An adjustable chair helps maintain proper posture. Make sure your desk is at an appropriate height so that your arms form a 90 degree angle when typing.

3. Adjust Your Monitor Position

Your computer monitor should be at eye level to prevent looking down or up, which can cause neck strain.

4. Use Your Keyboard and Mouse Correctly

Place the keyboard and mouse within easy reach to avoid overstretching your arms. A wrist rest can help reduce pressure on your hand and shoulder muscles.

5. Take Regular Breaks and Stretch

Get up from your seat and stretch every 30-60 minutes to relieve muscle tension. Simple movements such as shoulder rolls, neck stretches, or standing for a moment can help prevent muscle stiffness.

6. Practice Dynamic Sitting

Avoid staying in the same sitting position for too long. Try shifting your posture occasionally or using a standing desk to reduce pressure on your back.

7. Pay Attention to Lighting and Work Environment

Proper lighting that is not too bright or dim can help reduce eye strain and poor posture caused by improper working positions.

By implementing these ergonomi principles, you can reduce the risk of back and neck pain from prolonged sitting. Start making small adjustments to your work environment to create a more comfortable and healthier workspace.

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