Heed these warnings well, folks. You do NOT want problems with those intervertebral discs becoming prematurely compressed (they'll already do that sufficiently on their own as you age -- don't accelerate the process with extended sitting/bad posture/bad ergonomics).
Ask me how I know.
What do you recommend sitting posture wise? I have a crappy chair I hate but I don't want to spend $500 on a new chair. Though I use it 10-12 hours DAILY.
What's your recommendation? I am exercising regularly (3-4 times a week). Mostly strength elements - calisthenics. I did try yoga though and I loved it. But I hardly can find motivation to do it daily or just regularly.
There are a lot of good online resources for good ergonomics for tech workers -- find one and follow its guidance.
This one looks pretty good: techrepublic.com/article/10-ergono...
For me, it's all about keeping the spine aligned, shoulders relaxed and back (avoiding that rounded-shoulder tech worker slump), forearms parallel to the floor, keyboard closer to you so you're not reaching for it, and keeping the head and sightline to the monitor neutral -- you don't want to be looking down at your monitor like you do a cell phone. Basically avoid anything that's going to be putting a compressing force in one direction on your cervical vertebrae for extended periods of time.
I already experience the rounded-shoulder problem. I have been gaming since I was 8 years old when I started sitting in front of my PC all day. I become overweight and my shoulders are rounded. So that's crap. Though I lost the extra weight and now I am fit, I still have the same rounded shoulders. I haven't done anything to fix it though so yeah....
Thanks for your reply! Gotta check out that link!
Bringing as much movement as you can remember to will help. Also, tractioning the spine (deadhangs from a pull-up bar) can work wonders!
do the reverse poses from what we mostly do, do you do so much sitting , then do yoga that make you do the reverse of sitting, like standing, backbending, twisting, an etc.I had bad headache before (in every morning) because I have my screen time and sitting during the day (8-5), then I do yoga regularly,joins some classes, then it's gone! no neeed fancy chair at all :)
Hey Daragh, great article! I do a couple of these myself pretty much every time I get from my seat. They really do help!
Just a quick bit of feedback— the snake pose, is actually ‘bhujangasana‘, with a j, bhujanga meaning snake. :)
And if you are interested, the low lunge is called Anjaneyasana, named after one of the Hindu gods, and the seated twist is the Ardha-Matsyendrasana, Ardha meaning half, and Matsyendra meaning Lord of the Fishes.
Oh thank you so much for catching that, I really appreciate it! I'm glad the poses help. I'm absolutely interested to hear that too (I've heard the names elsewhere, I think my editing was inconsistent!)
I'm hopeful to put together more yoga for programmers resources soon :)
Absolutely! Will look forward to that post as well.
Yoga helped me get over a bad back problem from my college days. Now I‘m lithe as ever. :D
Really good post Daragh! I started yoga a month ago and I cannot be more in love with it. My column is rectified and my kinesiologist recommended me yoga as a way to correct my postures. I'm slowly noting improvements!
Wonderful! What's the biggest improvement you noticed?
I have my shoulders better aligned! haha. Now I pay more attention about my postures while I'm working, and I have more lengthening :)
Thank you for this. I've implemented most of these poses in my morning routine. Really good to start the day with a few stretches.
Excellent. Good to get the body and brain going as soon as you can!
Wonderful reminder, thank you!
Oh man thanks! By I don't catch all the instructions. Will be too much if you can upload a video/videos doing the excerises?
Yes I plan to! If you head over to my site and sign up to my mailing list I’ll send it later!
Bookmarked right away. Thanks for all of this info
We're a place where coders share, stay up-to-date and grow their careers.
We strive for transparency and don't collect excess data.