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“People often complain of back pain due to little physical activity and hours spent at a computer are not offset by active physical activity.
Working with smart devices is not a bad thing, the most important thing is to have unforgettable moderation and balance when working with them; you can’t literally sit in front of a computer all day without a retreat, and when you work with a computer, you have to move, walk, exercise.
This is usually enough to prevent back pain, neck pain and other health problems caused by prolonged sitting and immobility, ”explains Emilija Ausiejūtė, a physiotherapist at the InMedica Clinic.
Dainora Narkūnienė, a librarian who teaches digital literacy courses for the elderly at the Utena A. and M. Miškiniai library, says that she sometimes notices the irregular posture of some training participants while sitting in front of a computer.
“The participants in the training are older, they try to understand the material being taught, to better see the information on the screen, that is why sometimes I see that the faces are close to the screens or the sitting position becomes irregular. I draw your attention to this, pausing for people to move and rest.
In general, older people are conscious. They do not sit in front of smart devices all day, they do not drive after training, they walk home, they walk, they give rest to both their eyes and their back ”, says the training teacher of the“ Connected Lithuania ”project .
“Double throat” exercise
When a person sits irregularly or for a long time, there are muscle spasms and pain. According to the physiotherapist, the sitting position is very static and our body is designed to move, even the skin is elastic to be ready to move at all times. It is very difficult for the body to remain static for a long time and it reports it with pain.
“Proper posture when sitting is very important to avoid them. The basic rule of thumb is to sit in such a way that if someone pours water on you from above, that water will not stay anywhere.
This means that there should be no right angles at the knees and elbows, their flexion should be around 100 degrees. The feet should rest firmly on the ground. It is important to use a cushion on the lower back to dislodge the natural curvature of the spine.
The distance from the screen is also very important. It should be more than half an arm’s length from your eyes, and the height of the screen should ideally be at eye level. Items needed to work at the table should be placed evenly on both sides of the computer, for example, if the laptop is placed on the right side, the phone should be on the left side so that both sides of the body move evenly when you take one or the other ”, advises the specialist.
E. Ausiejūtė advises those who want to get rid of neck and back tension after long time working on a computer to try the “double throat” exercise. “When we look at the screen, we usually open our chin very far forward, away from us, which creates a lot of tension in the back of the neck.
I would advise those who work with a computer to include the chin several times in themselves, towards the neck, as if they specifically formed a double throat, and thus support. You have to feel the stretching of the neck, which indicates that this part is activated, relaxes and thus removes the accumulated tension in the neck ”, explains the physiotherapist in a press release.
Older: more frequent breaks
When working on a computer, it is important to remember to take regular short breaks to rest your body and eyes. The physiotherapist recommends doing them approximately every hour. It is advisable to stand up, go around the table, walk around the room, look around, look out the window, do a “double throat” exercise, turn your head in both directions.
The same rules apply to all people, children and people of working age and the elderly, only the latter should take more frequent breaks.
According to E. Ausiejūtė, children compensate for being seated with more mobility and physical activity, and older people generally do not exercise very intensely, they move less, so they must take breaks every 45 minutes when working with a computer.
Training teacher D. Narkūnienė says that breaks are taken regularly during digital literacy and during them, older people try to move. “During the breaks, the participants don’t look at the screens and never sit; they go for a walk to the library, have coffee or tea, go outside in good weather, keep up, talk.
It’s not that you sometimes see people at events staring at smartphone screens during breaks and not getting up from their seats. The training participants understand that if they are physically tired and feel back pain or eye irritation, they will not be able to study effectively, they will have more difficulty absorbing information, so they take care of themselves ”, says the speaker.
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