Recently, I heard too many brothers and sisters involved in bones problem. Seems like it is a common health problem in this new era, Internet world.

Most of the problem was start from Vertebral Subluxation. It might due to long time of wrong posture. When the vertebral bones out of alignment, they will press on nerves. Then it will cause Neuropathic pain. If we just ignore it, it will get worst and finally paralysis.

I don’t want we get vertebral subluxation problem after blogging for 10 years. So, must always keep good posture in front computer to become a healthy blogger.

The picture above shows the correct posture in front of a computer.  How to keep this good postures practice? Let’s do it step by step.

1. Backbone posture

Do not bend down or lay on the computer table to face monitor. Sit straight by filling in the space between your back and the back of the chair. This helps avoid excess pressure on the spine.

2. Leg Posture

Feet should be flat on the floor. Clear away blockage under computer table. This is to avoid disturbance of blood circulation.

3. Shoulder and arm posture

Place your keyboard and mouse at about elbow level. Find the most comfortable position for your arm and shoulder. The keyboard should place center in front of you, and mouse close to it.

4. Wrist and finger posture

Keep wrists straight and floating above the keyboard while typing. Put your wrist on wrist rest and use your mouse to reduce the pressure on wrist. Adjust your mouse position until you get the most comfortable position.

5. Minimize Eyestrain

Place your monitor at a distance of about arm’s length, not too far or too close. Adjust your monitor brightness, contrast, and font size to levels that are comfortable for you. Less brightness less eyestrain.

Give your eyes a break by focus on short distance object (eg: a pen on finger) and far distance (for eg: a tree outside window). Do this exercise several times a day.

6. Take short breaks.

Periodically look up at the ceiling to give your posture muscles a break. This help to relax your neck and backbone too.

Do not sit in front computer with frozen posture for too long, or your bones will get freeze one day! Take a short breaks, walking around , visit washroom, stand up or change your work tasks for few minutes.

My two cents

Maybe we can’t see the effect of wrong postures in short time. But it really affected many friends of mine, especially middle age people. According to doctor, these common sickness was cause by wrong posture accumulated after long period of time.

So do not underestimate the effect of wrong posture! Especially for blogger like me. I face in front of computer everyday almost up to 9 hours!

The rules number 4 (wrist and finger postures) really affected me the most. After my wife bought me an “elephant shape” wrist rest, I have no more wrist pain. I start practicing all suggestions above from today onwards. Have you blogging in correct postures? Let me know if you want to add more tips in the list above.

[tips: ririan project]