Recent research conducted by the World Health Organization (WHO) and the Archives of Internal Medicine shows that workers who sit for long periods of time, which is as much as 8-11 hours a day, are 40 percent more likely to die from various diseases and medical problems than adults. -people who don't sit very often. Of course sitting is unavoidable when we work in the office, therefore learning how to sit properly wherever we do it can help you stay healthy and safe.
Step
Part 1 of 2: Using Correct Sitting Posture
Step 1. Push your hips as far into the curve of the chair as possible
For office chairs, the best way to sit is to let the shape of the back of the chair support your back and shoulders by sliding your hips back as far as you can, then adjusting the rest of the chair properly to support your position.
- If you are sitting in a chair with a hard, straight back, keep your buttocks on the edge of the chair and do not lean against the back of the chair. Sit with your back and shoulders straight as if your back and shoulders are supported by the back of a chair. Over time, this position will become more comfortable for your back, neck, and shoulders.
- If you're sitting on a recliner or sofa, it's important to keep your feet flat on the floor and your back straight. Your shoulders should be pulled back and you should be on the edge of the sofa, as far away from the back of the chair as possible.
Step 2. Keep your shoulders straight and your back straight
Where and how you sit, it's important to keep your shoulders straight so you don't lean back or bend your back when you're sitting. Over time, this posture can strain your neck and shoulders, which can lead to headaches and chronic pain.
- Do not lean back in a chair or bend over while sitting, as this can strain the sciatic nerve and shoulder muscles. This condition will make you lose your balance.
- If possible, it's a good idea to rock your body slowly if you're sitting for long periods of time. This will help keep your body active and balanced.
Step 3. Adjust the height of the chair to suit your body
Chairs should be of sufficient height so that your feet are flat on the floor and your knees are in line with your hips, or slightly lower. If you sit in a chair that is too low, over time you can experience neck tension, whereas if you sit in a chair that is too high, over time your shoulders will feel tired.
Step 4. Adjust the back of the chair at an angle of 100°-110° backwards
Ideally, the back of a passive lounge chair (a chair whose back cannot be adjusted) should not be too straight, but should tilt back slightly at an angle of more than 90 degrees. This angle will support your back much more comfortably than a chair that is too straight.
Step 5. Make sure your upper and lower back are well supported
A good passive office chair should provide support for the lumbar spine, which has a slight curve in the lower back to support your spine on either side, thus keeping you comfortable and upright. If your chair doesn't have this support, you'll have to make your own.
- If necessary, use an inflatable pillow or a small pillow, placed just above your hips, between the back of the chair and your spine. This should make you much more comfortable.
- If your chair has an active back mechanism (an adjustable back-slope chair), use this function to change your sitting position as often as possible. Slowly adjust the back of the chair and move your body back and forth as you sit and work, so that your back remains active.
Step 6. Adjust the arms of your chair
Ideally, the armrests should be adjusted so that your shoulders are relaxed and your wrists are level with the computer keyboard, if you are typing. Continue to the following sections for more specific instructions on sitting at the computer.
Alternatively, you can remove the armrests so that they are not used at all if you feel they are interfering with your work. Chair arms are not needed to support your body
Part 2 of 2: Sitting Properly in the Office or at the Computer
Step 1. Sit in an active chair (a chair created to keep the user active) if available
Research shows that activities in the office that require sitting for long periods of time can be associated with severe health problems, including back and shoulder strain, as well as an increased risk of heart disease. Because of this, the active sitting method is now more popular than ever, and it may be a good choice for you.
- Active sitting equipment includes standing desks, treadmill desks, kneeling chairs, and other ergonomic devices that force your body to hold itself in an upright position, rather than providing a place to rest.
- Passive chairs (chairs that we are used to), even ergonomic ones, tend to force the spine into an uncomfortable upright position.
Step 2. Position your computer keyboard properly
Adjust the keyboard height so that your shoulders are relaxed, your elbows are slightly apart, slightly away from your body, and your hands and wrists are straight.
- Use the keyboard base mechanism or keyboard foot, to adjust the tilt so that the keyboard position is comfortable for you. If you are sitting in a forward or upright position, try tilting the keyboard away from you. But if you're leaning a bit on the back of your chair, tilt the keyboard slightly forward to help keep your wrists straight.
- The ergonomic keyboard has a shape that bends in the middle, for a more natural wrist position. This keyboard will make your thumbs point towards the ceiling as you type, so your palms are not parallel to the floor. Consider buying this keyboard if you experience frequent wrist pain.
Step 3. Set up the monitor and source documents correctly
Ideally, your neck should be in a relaxed and neutral position, so you don't have to stick your head out to see your work. Position the monitor directly in front of you, above the keyboard.
- Position the top of the monitor about 5-7.5 cm above your eye level when sitting.
- If you wear bifocals, lower the monitor to a comfortable reading height.
Step 4. Consider using an ergonomic mouse
The ergonomic mouse keeps the wrist in line with the body, which is a natural resting position. This type of mouse does not keep the wrist parallel to the floor, which over time can lead to carpal tunnel syndrome (pain in the hand due to pressure on the median nerve of the wrist).
The track pads found in most laptops and traditional mice have the same effect as traditional keyboards: they force your wrist into an unnatural position. Over time, this can lead to carpal tunnel problems and chronic pain
Step 5. Take regular breaks
Every 30-60 minutes, you need to stop sitting for a while and move your body in an office environment. Even just doing trivial things like taking a short break to walk to the bathroom or refilling drinking water, these activities can prevent you from being bored and relieve pain. As silly as it may seem, keep your office doors closed and try the following quick exercises to improve blood circulation:
- Do the shrug or raise your shoulders 5-10 times
- Do the calf lifting exercise 20 times
- Do lunges 5-10 times
- Touch your toes 20 times
Step 6. Stay as active as possible at work
If you work in an office, it is very important to get up from your seat and walk around the work area regularly to avoid pressure sores and long-term damage to your arms, neck, shoulders and back. Check out this article for more tips and tricks to stay active at work:
- Exercising at work
- Exercising while sitting in front of the computer
- Exercising the stomach while sitting
Tips
- When you first start using good posture, you may feel uncomfortable, but once you do it regularly, you will have perfect posture!
- If your lower back or neck starts to hurt, it means you did the steps above incorrectly.
- Always sit in a way that makes you feel comfortable even if the way you are sitting looks strange from moving restlessly in the chair.
