If you sit improperly for even a few hours a week you may start noticing neck, back, and shoulder pain. In fact, many of us are prone to sitting 40 hours a week in our various places of work and even at home in evenings and at weekends. It’s no wonder that poor sitting posture has been reported to be one of the most popular contributors to orthopedic impairments and injuries.
Instead of just trying to sit “straight”, here are some of the tips that can help you sit “right”.
Hips to the back of your chair
- Position your hips as close to the back of the chair as possible. Then, allow your body to maintain full contact with the chair. This will allow your muscles firm and relaxed.
Use a lumbar support
- In case your chair does not properly cradle your back curve (lordosis) with a lumbar support, then try to buy one. Buy a lumbar support or roll and fix it to your chair in order to fit in with the curve in your low back. Naturally, the lower part of the lumbar roll should be almost at the same level with the top of your pelvis.
Thighs and forearms parallel to the floor
- By this, we mean you should adjust the height of your chair. Likewise, you can decide to raise your desk or put reinforcement under your feet. By doing this you can ensure that your desk is ergonomically correct!
Work with your elbows at your sides
- Don’t always reach forward while working in the office. Sit back to your chair and bring the mouse and keyboard closer to you. Better still; make use of the keyboard tray attached to your desk.
Look straight ahead
- Bring your screen level down to your head level. This also applies to prolonged laptop use – bring it to eye level. This will help reduce the strain on your neck and shoulder muscles.
- Even if you sit properly, it can become uncomfortable if done for too long. In this case, you should always stand and take a stretch every 10-15 minutes and take a 5 minute walk around the office every hour. This will help you combat the strain and stress on your body.
- Do you need an expensive chair? You should be able to adjust your chair so that you can incorporate the above 5 tips. Anything else is just a bonus!
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