Sitting at a PC, sitting at a desk working on a computer, maybe five days a week, exposes you to various ailments: from pain in the legs and back, to burning in the eyes, to headaches, and to the nailed neck, to stress in general. Let’s see how it is possible, through posture correctors, gymnastics, exercise, and Yoga, to avoid all these flaws and improve health in your work environment.
Among the worst pathologies due to PC work, there are different types of low back pain and sciatic. Sciatica is not a singular pathology and an end in itself, sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve root in the lower back, often owing to degeneration of an intervertebral disk) is the unequivocal symptom (not in all senses) of a problem affecting the nerves. In particular, we are talking about the sciatic nerve, which can be disturbed by a hernia, trapped by the muscles or tortured by the piriformis. Here we come to talk about back pain, herniated disc, problems with the spine, piriformis muscle syndrome, and finally false sciatica.
Hoe to fight the pain through exercise, movement and discipline
So many different aspects, so many different causes (or with-causes) and a single unstoppable common point: acute pain. Pain and discomfort, tingling, lack of strength, muscle stiffness, difficulty walking, or absolute need to stay in the relaxed position: a real unstoppable ordeal. Usually, it does not arrive immediately due to trauma, no, sciatica is more subtle. It grows over time, adds small traumas, and brings together more problems such as bad posture, sedentary life, and many other details. It grows, grows, grows, until it becomes a very strong and unsustainable pain that even anti-inflammatory and pain relievers cannot calm.
They say that, generally, it passes by itself within two, maybe four, maybe eight, maybe twelve weeks. It is not known, reading the testimonies of those who have suffered from sciatica or similar pathologies, can last even years. Until it becomes a very strong and unsustainable pain that even anti-inflammatory and painkillers are unable to calm. They say that, generally, it passes by itself within two, maybe four, maybe eight, maybe twelve weeks. It is not known, reading the testimonies of those who have suffered from sciatica or similar pathologies, can last even years.
The amazing thing is that sciatica does not look at anyone, makes no difference or preference. It can attack you at a young age or old age, and it doesn’t matter that you are obese, fit, or sporty. There are micro-traumas that each one for different types of causes can contract and, in that case, sciatica occurs. And how if it arrives. Now, here we are not doctors, therapists or physiatrists, but since the people who are most seated (for work or for pleasure) are one of the categories most subject to developing the symptomatology that goes to load the sciatic nerve, then we feel compelled to put on guard our readers and even to hazard some advice.
- Movement – Balance the hours spent seated with relative movement
- Stretching – Keeping the muscles elastic and, more generally, every body muscle band is fundamental
- Discipline – Correct postures both sitting and standing. Suitable seats and ergonomic chairs
Posture correctors and useful tips to maintain correct posture on the PC
Thanks to the tertiary sector and new technologies, we are becoming more and more sedentary: studying, working and even leisure (… damn videogames!) Force us to spend a lot of time sitting, generally at the desk, in front of the computer or in front of other equipment electronic.
We have already seen how different the ergonomic improvements we can make to our workstation: from chairs specifically created for these uses to a vertical mouse, to ventilated supports, to small gymnastics. However, if we need further help to eliminate all the small ailments resulting from long periods spent on the PC, we can keep some precautions and rely on a postural corrector. Let’s see specifically what it is and the first steps for a correct posture at the PC during working.
- Keeping your back straight – Too often there is a tendency to curl and hump while working on the computer. To have a correct position, however, it is very important to keep your back straight. The spine should find the right support with the back of the chair, here is that ergonomic office chair with lumbar support will fully help the back to maintain the correct posture.
- Relaxed shoulders and neck – Avoid bagging your neck in the shoulders, keep your head high and shoulders relaxed. Adjust the monitor (or laptop) so that the eyes are in line with the PC screen . Remember that you can very well use a stack of books to adjust the height of your equipment and that your shoulders must remain in line, not hunchback!
- Well-rested feet and wrists – To achieve a state of well-being during PC work sessions, the feet and wrists must be well supported on stable surfaces. It is essential that the height of the seat is also perfectly adjusted with respect to your keyboard, so as not to strain the tendons of the lower arms. Adapt the height to the work surface to keep the wrists well supported (and not in an exertion position), in addition to the feet well supported on the ground: when seated, the legs must form an angle of 90 degrees and, if the distance of the sitting on the ground does not allow it or if you are not of the right height, a specific footrest can be useful.
Posture correctors are often used to maintain correct posture, reducing back pain, and increasing muscle elasticity. The muscles will get used to maintaining the correct posture and the elastic bands will keep the shoulders straightened, preventing the formation of the hateful hump. The lumbar belt helps children and adults, men or women to combat pain and discomfort, reducing tension and stress from the back, neck, and shoulders. Also ideal for reducing rehabilitation times, allowing you to easily carry out daily activities.
The magical Yoga. Almost the panacea of all pains
Yoga is a discipline aimed at improving the psycho-physical well-being and to harmonize the energy system of the human body. The practice of Yoga includes the execution of the positions, called Asanas, combined with breathing exercises and anti-stress relaxation.
The various positions aim to detoxify body and mind, to strengthen the muscles and to make the entire body structure more flexible. A constant practice increases one’s vital energy and emphasizes real well-being in the round for the individual. Yoga is for anyone who wants to improve their quality of life, embarking on a journey of personal growth from a physical point of view and, above all, mentally.
Not specific to any particular tradition, Yoga, in general, was mainly intended as a means of spiritual realization and salvation, therefore variously interpreted and disciplined according to different schools. Often connected to the Hindu and Buddhist religions, Yoga has found its own independent path, transforming itself into a path of spiritual realization founded on its own and specific philosophy.
Union of body and mind. Psycho-physical well-being thanks to Yoga
For more information on Yoga and all its forms, a good starting point is definitely the Yoga entry on Wikipedia, the free encyclopedia. To learn more and stay updated on all Yoga related activities, we recommend the website of the International Yoga Federation.
That said, let’s see what are the best free resources dedicated to Yoga and its practice. The best way to perform Yoga figures, especially for beginners, is to follow a certified master. Listening, reading, looking at the explanatory figures are not always activities that lead to a perfect Yoga practice: that’s why the absolute best way to approach or deepen Yoga is YouTube. There is absolutely nothing better than following step by step a video made by a Yoga master, ideal for understanding how to do and how to improve.
A video also allows you to pause or go back, exactly what we need to fully understand the correct practice of Yoga. An additional need for beginners is to not face a too fiscal master!
In particular, the early days can be arduous, especially if we are out of shape or overweight. Here is that a very fiscal master can do nothing but discourage us from practicing Yoga because we do not reach that total lengthening or because that pose can only be done in a lopsided manner. Well, such a master will go to the bean only for professionals of Yoga, certainly not for beginners or for those approaching Yoga for the first time. Such a master will do nothing but move away from Yoga and it is certainly not what we need.
The most capable and understanding Yoga masters. All on Youtube and all for free
Having ascertained that the best method to learn Yoga is to follow visual lessons, live, or on YouTube, let’s see which are the most capable and understanding teachers, those who will bring us closer to the discipline of Yoga.
Yoga With Adriene – The undisputed world number one in Yoga streaming. Yoga With Adriene is the perfect channel to start practicing Yoga because the teacher is very capable and, at the same time, leaves ample room for maneuver for the student. You will never feel crushed by discipline, you will never lose passion in practice, on the contrary, Adriene will literally make you fall in love with Yoga.
The welcome of the channel is at all levels, all bodies, all genders, all souls. Find a practice that suits your mood or start a journey towards healing. You have to work with sweat, learn the art of calm, and relieve the lost mind and tired body. Yoga With Adriene is perfect for creating the routine to restore tone and structure to your body, fantastic for returning to love yourself and to cultivate self-love. Do your best, be authentic, and find what makes you feel good.
Yoga with Kassandra – Yoga instructor on a mission to help others feel good about themselves. Kassandra started practicing Yoga as a way to become more flexible and learn to manage stress and anxiety. Becoming a passionately committed teacher, she started sharing Yoga and quickly became one of the most used resources on YouTube, becoming the famous Yoga with Kassandra channel.
Accessible and easy to follow Yoga lessons, which you can do in the comfort of your home. Kassandra, on YouTube, has been able to introduce Yin Yoga to hundreds of thousands of people from all over the world. What started as a personal journey to relieve stress and anxiety, quickly revealed itself as a great passion, which has become an exciting career and a completely new way of life!
KickAssYoga – Spread the word, teach the practice, cultivate good friends. Jelena, a teacher of Yoga in Berlin, created the video channel KickAssYoga for teaching Yoga who loves and practice every day. Channel that presents videos in German, usable with original or translated subtitles, is perfectly usable for practice because it is literally self-explanatory. The roots of Yoga proposed by Jelena lie in Vinyasa Flow Yoga, which combines the breadth and precision of Ashtanga Yoga with the alignment of Iyengar Yoga .
Jelena has been practicing Yoga since the 90s with great passion and has spent the last 10 years perfecting her technique. In addition to being a private teacher, in Workshops and Open Classes, she currently writes a column for Yoga Journal Germany and continues to spread, especially on KickAssYoga, the benefits of the daily practice of this wonderful discipline.