Correct position in front of the computer
Assuming our spine is burdened 100% when standing, then it is burdened 140% when seated. It may not seem a lot more, but considering how much time we are spending in a sitting position, it can have a devastating influence on our spine. On the internet you can find many websites about the correct sitting position. In addition to those sites, your physiotherapist can also teach you the correct sitting posture. Getting accustomed to the position in which your spine is comfortable takes baby steps – do not hurry! At the beginning, if you are not able to maintain the proper position all the time, you should try to return to it for at least 10 seconds every time you remember.
Back supported by a chair, lower part of the back pressed against the backrest, body firmly seated on your buttocks which are moved slightly forward, lifting slightly the whole spine, eyes on the horizon line... this is the proper sitting posture. While working with the computer the screen should be placed at eye-level.
By pushing the chest forwards we cause the neck and head to be in an incorrect position. How can we avoid this? The most basic rule of a healthy sitting position is correct positioning of the lower part of the body. If the lower part is correctly positioned (especially if the whole body is firmly set on the buttocks and moved slightly back), then the upper body parts will position themselves correctly. The chest is then naturally shaped like a slightly rounded dome. All tensions disappear when we maintain this position for a long time, and we feel comfortable.
When you have a sitting job and pain occurs, you should straighten your arms above you. Get up from the computer at least every hour, and have a 10 minute break, minimum. You can also buy a lumbar pillow for your chair, or a special rehabilitation pillow for sitting and exercising. This is a great prevention tool, and helps rehabilitation.