Thanks for your feedback and advice brothers. Thanks, I'll try to follow your exercise problems and I will be posting some pictures with beore and after when I get some results.
The main issue is the hump. When I use the computer my back gets into a bad posture and I was wandering how to choose the best posture and stick with it....
Thanks again....

Reply

For the matter of your back and posture, sit with a straight back, do not slouch, even when at a computer, think hard about not slouching or lounge. Spend less time on a computer, sit in an armless chair (arms encourage one to slouch, you know) and read a book for a while with only the small of the back (the bit above posterior) against the chair. If you slouch, then more of your back will be touching the chair. Think consciously about one's posture, it generally helps.

Reply

also the "core" exercises i talked about will help with posture because they strengthen the muscles involved in posture (middle & lower back, abs, obliques, pelvic muscles, etc.)

Reply

I've heard that sticking to a single posture when working isn't too good. I've been recommended to switch between many postures rather than sticking to a single good posture. I feel that sticking to a good posture up to 2 hours a day is sufficient to avoid getting a problem with a hump. But that changing posture often while working is more important than having good postures doesn't mean it's a bad thing to make the working environment more ergonomic. I'd say the best idea is to keep the screen as high as possible in comparison to the height of the chair you're sitting on, while keeping the mouse pad as low as possible. Judging from own experiences, the screen should be kept at eye height, but if that can't be achieved it can be put lower but rotated so it points upwards. The mouse pad and keyboard should be approximately just below the position of your elbow when you hold the elbow next to your side while sitting in a good posture. Unfortunately the furniture industry is still very backwards and it's really difficult getting any furniture that allows keeping the screen high enough and the mouse and keyboard low enough...

Reply

Assuming we're only talking about hunching over while sitting at the computer and not something more serious...

Stretch, Cronos. Speaking from experience, I have 2 severely herniated lumbar discs and spinal stenosis, which is a narrowing of the canal through the vertebrae which carries the spinal cord. Over the years, I've seen many therapists. Stretching is extremely important to your muscular and skeletal health, and yet is very often overlooked by most people.

When sitting at a computer (or sitting anywhere for long periods), every 30 minutes or so stretch. Like a cat, as a physical therapist once put it. Make both hands into fists and grasp the thumb of one hand in the other, push your arms straight out stretching your back and shoulder muscles. Then raise both arms into the air straight over your head and stretch again. Then rotate your arms in their sockets in a big wheel both clockwise and counter-clockwise. Now your neck. Turn your head to the right and look over your shoulder while keeping your shoulders straight. Repeat looking to the left. Do this three or four times each side. Now put your chin on your chest, or down in other words, and rock your head gently - gently! - back and forth. Feel the stretch between your shoulder blades. Tilt your head back and do the same. Make a habit of this routine and you'll feel much better during and after long computer sessions.

See a doctor. Don't take our advice as the gospel. And stretch!

Reply

don't eat too much fat stuff etc. and just do whatever tires you. :) (physically)

Reply