Mary Monro, is a registered Osteopath with 20 years experience so is extremely well qualified to give Hidden Edinburgh readers, who are now working from home, some top tips on how to maintain a good posture whilst working on a computer or laptop.
I’ve tried out a few exercises today and instantly feel better – thanks Mary!
- If you are using a laptop, use either a separate keyboard or a separate screen so that both your hands and your back are comfortable. Slumping over your hands to look at the laptop screen is agony for your upper back.
- Make sure your hips are higher than your knees when you are sitting in your chair. It helps those joints and encourages your back into a better position.
- Sit with your back against the back of your chair. Whether you have a special, ergonomically designed chair or a dining chair, they can’t help you if your back is not against the back of the chair. Screens seem to have a magnetic capacity to draw you in, so check in with yourself every few minutes to see if your back is still against the chair back.
- Chin down not chin out. Try drawing your chin in to give yourself double chins. Feel the stretch in the small muscles between the base of your skull and the top of your neck. Hold the back of your head with your hand to support the stretch. Maintain the stretch for a few seconds and you will notice your spine lengthening and your shoulders dropping away from your ears. Repeat a few times through the day. You will sit taller, breathe easier and are less likely to get tension headaches.
- Have the keyboard and screen directly in front of you. You may not notice an immediate difference but it will save you from neck pain over time.
- Support elbows and wrists to minimise the risk of repetitive strain injury. Your elbows should be at 90 degrees and your wrists should be straight.
- Keep both feet on the floor.
- Get up and move around regularly. The body doesn’t like to be in any one posture for a long time. Sitting puts 6x as much pressure through your lower back as lying down. Standing is only 3x as much pressure.
- Consider using blue light blocking glasses when using any digital devices. It helps to avoid overstimulation and so helps you to sleep better.
- Never work on your laptop or tablet sitting on your bed or on the floor (and tell the kids I said so!)
Lockdown Services: Under current circumstances Mary is offering video consultations and advice via email or telephone. Mary has a wealth of experience with babies and children so if you need some support do get in touch.
Book online or contact Mary using the details below:
Eyre Place Osteopathic Clinic – www.eyreplaceosteopath.co.uk
Contact: mary@mmost.co.uk
