How to prevent problems caused by prolonged sitting at the computer

The emergence of computers has completely changed our lives. Although computers have brought many benefits, we must also realize that computers can cause various diseases in us. We often sit in front of computers, which can easily lead to problems. So what are the problems that arise from sitting in front of computers for a long time, and how can we prevent these problems?

Sitting in front of the computer for a long time can cause computer syndrome, cervical spine problems and tight shoulder muscles. In addition, sitting in front of the computer for a long time can also affect our back muscles. So how should we prevent these symptoms?

Beware of computer syndrome

Do you often sit in front of the computer for hours? Be careful about "computer syndrome". Maintaining a posture for a long time will cause muscle fatigue. Conditions such as cervical spondylosis, periarthritis of the shoulder, lumbar spondylosis, and arm muscle stiffness are common among computer users. In addition, long-term exposure to light radiation can also cause dizziness, headaches, insomnia, and decreased immunity.

Facing the damage one by one

Now that you know the possible harm caused by using the computer for a long time, are you unable to sit still? Here are some simple methods to teach you how to move your neck, shoulders, waist and legs one by one.

Damage 1: Sitting in front of the computer for a long time puts the cervical spine in a state of fatigue with forward bending, and the posterior neck muscles in a state of stiffness, leading to chronic strain of the cervical muscles and thus developing into cervical spondylosis.

Countermeasure: Move the neck in a circular motion from front to back and then from back to front, alternating between clockwise and counterclockwise directions. Then alternately nod your head up and down, and shake your head left and right. Repeat several times every 1 to 2 hours. Note that the movements should be slow and gentle.

Efficacy: It can prevent and relieve cervical spondylosis.

Damage 2: Using the keyboard and mouse for a long time will put the shoulder muscles in a tense state, which can easily compress the blood vessels and lead to insufficient blood supply.

Countermeasure: Stand or sit naturally. First, circle your left shoulder forward and repeat about 10 times; then do the same with your right shoulder and repeat about 10 times. Raise your left arm horizontally to the opposite side, bend your right arm and hook it around your left elbow, and try to pull your left arm toward your body. Then switch to your right arm and raise it horizontally to the opposite side in the same way as your left arm. Repeat this process about 5 times.

Efficacy: By stretching the shoulder ligaments, it improves blood circulation in the shoulders and arms, thereby relieving shoulder fatigue.

Damage 3: Sitting for a long time, the back muscles do not get the necessary exercise, and the lumbar spine and pelvis bear the weight of the whole body for a long time, which will lead to decreased elasticity of the intervertebral disc tissue and spinal bone hyperplasia.

Countermeasure 1: Sit with your toes against a fixed object and place your hands behind your head on the opposite shoulder. First slowly lean back to the maximum limit, then return to the original position, and do this about 10 times. Support your waist with both hands, rotate your waist from left to right, then from right to left, alternating about 10 times.

Efficacy: Improve the flexibility of waist muscles and relieve waist fatigue.

Countermeasure 2: Stretch your arms upwards and stretch. Do it every 20 minutes.

Efficacy: It can accelerate blood circulation, stretch muscles of the whole body, eliminate excessive tension in the waist muscles, correct excessive forward curvature of the spine, and has a good health-care effect.

Damage 4: Sitting for too long, with the lower limbs continuously flexed and lacking activity, the tension and contraction force of the leg muscles will decrease, causing poor venous blood return.

Countermeasure: Sit down, put your toes on the ground with both feet or one foot, lift your heels up, and then put them down. Repeat this 30 to 50 times.

Efficacy: It can promote blood return in the lower limb veins and prevent varicose veins in the lower limbs.

The above are some local targeted exercise methods. It is recommended that computer users should take time to do some whole-body aerobic exercise to improve computer syndrome.

How to prevent shoulder and back pain when using a computer?

1. Phenomenon: The keyboard is too high, and you have to raise your arms when typing, which makes the shoulder muscles too tense and causes soreness.

Improvement method: Lower the position of the keyboard so that your elbows are at the same level when you sit down. If you can't lower the keyboard, you'll have to raise your seat.

2. Phenomenon: The computer screen is placed too low, and you have to lower your head to watch the screen. If you do this for too long, the neck and back will be overly stretched, causing pain.

Improvement method: Raise the computer screen a little higher so that the neck does not need to bend more than 35 degrees. Also, don't stretch your head too far forward, as this is also a key cause of shoulder and back pain.

In the above article, we introduced that the emergence of computers has brought us many benefits, but the emergence of computers has also brought us some diseases, so we must be scientific when using computers. We must prevent some problems that may occur when sitting at the computer for a long time. The above article introduces in detail what problems may occur when sitting at the computer for a long time, and how to prevent these problems from occurring.