Posture For Sitting At Your Desk And Carrying Your Bags
Why is carrying a bag properly so important? According to the Australian Physiotherapy Association heavy and incorrect carrying of back packs negatively affect 70% of children. Carrying a heavy back pack or carrying the bag incorrectly causes neck, shoulder and back strain. This strain inevitably leads to the pain your children might be complaining about in their back, neck and shoulders. The incorrect use of back packs can also lead to sore joints, fatigue and injuries from tripping over or bumping fellow students with the overweight bag. Lower back pain may also occur which could carry on into adulthood if not identified early.
When buying a backpack make sure that:
The bag is not longer or wider than your child’s torso.
It has wide straps that are padded and adjustable.
It has a padded back to reduce pressure on your back.
It has multiple compartments to help distribute the weight.
It has hip and chest belts to transfer the weight from the back to the hips and chest.
When packing your bag for school
Make sure the heaviest books are closest to your spine to ensure that the bag does not pull you off centre.
Your bag should not weigh more than 10-15% of your body weight when fully packed.
To keep your backpack on the lighter side, make sure you only pack in what is needed. It helps to have a locker so that you only need to carry half the day’s books around.
When carrying your backpack:
Carry your backpack on both your shoulders to balance the weight.
Pull the straps tight so that the bag rests on the middle of your back.
Try be aware of where your shoulders are. If they are pulling up to try support the straps wiggle them around so that they can relax.
If you are one to hold onto the straps make sure that you keep your arms relaxed.
It will help if you are active in sports to help tone your back muscles to carry the weight of your bag more effectively.
Ensure that the bag has hop and chest belts.
Carry your back pack on both your shoulders.
Sitting correctly at your desk
Another cause of back, shoulder and neck pain is by sitting incorrectly. Sitting incorrectly can affect your balance, cause headaches and cause breathing difficulties. Here are a few tips on how to sit correctly as well as how to set up your desk when working on the computer.
Make sure your chair
Has a cushion to sit on.
Has armrests that allow you to work with your shoulders relaxed and your elbows to bend at a 90-degree angle.
Can adjust its height. You need to adjust the height of the chair so that your feet are flat on the floor and knees bent at a 90-degree angle. Your arms must be able to rest on the desk also at 90 degrees.
Is able to adjust the back-rest forward to discourage slouching.
Has lumbar support to allow the spine to keep its natural curve. Can be done by purchasing a back-rest pillow or using a rolled-up towel.
Is able to swivel and has wheels. Allows you to shorten the distance between things you need to generally reach for and to turn around without turning your head.
Optimizing your desk space:
When using a keyboard with an additional number pad, the keyboard should be centered by ensuring the “B” key of the keyboard is directly in front of you.
Keep your mouse and keyboard close together, if the keyboard is on a keyboard tray your mouse should also be on the tray.
Your keyboard should be 5 cm away from the edge of the desk and your mouse should be kept in-line with the keyboard. This position does not require stretching of the arm and so minimizes the strain put on your arm.
Another way to ensure you don’t stretch for your mouse is to get a keyboard without a number pad. If you do require a number pad it is advisable to get an external pad for the times you need it.
A vertical mouse is better for your arms as it lets your arm rest in a handshake position which does not require as much twisting and turning as the everyday mouse.
Ensure your wrists are not bent to type.
The computer monitor must be an arms-length away from you. The monitor is eye level when you are looking directly at the point 5-7 cm down from the frame of the monitor.
The address bar of the computer should be at eye level.
Make sure your chair has a cushion to sit on or lumbar support.
Your computer set up and sitting position.