What’s wrong with your in-office sitting posture and some remedies?Pragya Raiwal
Nowadays everyone is talking about various ergonomic problems and its solutions. If you are still confused with what’s the right way, hold on as we are here to provide you some key insights into the right ergonomic sitting.
If you are sitting hunched in front of your computer, it affects your spine, your breathing, your sense of well-being, and your productivity. Bad sitting habit from slouching to crossing your legs can lead to serious injuries and chronic pain. Here are some problems due to bad sitting posture:
- It increases pressure on your lumbar disc
- More stress on thoracic spine and also affects your breathing pattern
- Forward head posture puts too much strain on your neck muscles, leading to neck pain and headache
- Shoulder forward and rounded shoulder blade posture also contributes to strain on neck and arms.
Relax! Don’t worry. Sitting in ideal posture is not a rocket science and it’s not about being perfect each and every second. If you practice proper seating few times in a day, eventually you will develop a habit of sitting in an ideal posture. With following changes, you can achieve right posture and prevent yourself from various problems in future.
Eye and Screen
It’s very important that your eyes and screen be in the same line whether you are sending a mail (on top) or writing a bunch of code (on the bottom). Downward posture puts too much strain on your neck; your eye line should be perpendicular to your screen.
If you are constantly working with various things like phone, mouse, files, and notebook, it can put too much stress on your body by being out of range. So, don’t force your body to be in uncomfortable positions while multitasking and keep all must-use items at your easy reach.
Shoulders and Arms
Don’t keep your shoulders forward rounded and Arms in stretched or extended position. Your arms and shoulder should be at 90-degree angle in comfortable and neutral position.
Your back should be comfortable and supportive with maintained natural lumber spine curve in the lower back. Your chair’s back should reach to the top of your shoulder blades. Seat depth should allow for a small space between the back of your knees and the chair. If you don’t have a proper chair, use a small pillow or cushion to support your back.
Legs and feet
Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than your hips.
- Use headset with phone, use wireless mouse and keyboard
- Use curved/spilt keyboard as it enables proper shoulder and arm position as per ergonomic criteria. It also helps keep wrist position neutral.
- Frequent breaks from sustain sitting.
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