Do you have correct sitting posture? The more we remain seated for hours a day, the more important posture becomes in maintaining our overall health. This is because our bodies were never designed for the prolonged sitting that our current working environments now require. When we remain seated for long periods we inadvertently weaken core muscle groups and compress parts of the body that can cause discomfort, and if severe enough, even pain. Here are 7 steps to help you avoid desk related pain by maintaining correct sitting posture while you work.
7 Steps To Improve Your Sitting Posture
1. Eye & Neck
Long term tilting of the head can cause discomfort. The best way to reduce this discomfort is to align your eyes with the top of the monitor or slightly below. If your monitor cannot be adjusted high enough to accommodate this, look into getting a monitor arm.
2. Upper Back
Slouching or hunching over your computer or desk can cause pain in the upper back. To reduce this discomfort, support your upper back by sitting straight with shoulders relaxed at your sides.
3. Arms & Wrists
Pressure on your arms from fixed or poorly positioned arm rests can reduce circulation or create pressure points. Over time this can cause inflammation and discomfort. To reduce this discomfort, relax your arms at your side with upper and lower arm forming a 90-degree angle. Make sure your chair’s armrests are adjustable and position them right under your arms. Keep wrists straight with fingers relaxed. Don’t let your wrists rest on your work surface.
4. Lower Back
Lower back pain is one of the biggest office complaints. To reduce discomfort, make sure you are using a desk chair that provides good back support and avoid sitting forward in your desk chair. If your desk chair has a lower back adjustment, often called lumbar support, make sure it’s adjusted to sit right in the curve of your lower back.
5. Hips & Bottom
To reduce discomfort, sit completely back in your seat and make sure your upper thighs are resting evenly on the seat.
6. Knee & Legs
Sitting a chair that is too tall might leave your legs dangling and unable to reach the ground. If a chair is to lower to the ground, your knees and legs will be pushed upward putting additional pressure on your hips and bottom. To reduce discomfort, make sure the back of your lower legs are not touching your seat and are pivoted at about 90-to-110-degree angle from the thighs.
To avoid foot discomfort make sure your feet rest flat on the ground or on a footrest.
Tips on Maximizing Correct Sitting Posture
Invest in a Good Desk Chair
When it comes to getting the most health benefits from correct sitting posture make sure you’re using a good desk chair. Not all desk chairs are created equal. That’s why investing in a good ergonomic desk chair is important to maximize support and comfort. (Related Article: The Secret To Getting The Best Deal On Desk Chairs)
Use Supportive Desk Accessories
Ergonomic office accessories like monitor arms, keyboard trays, task lighting, and adjustable-height desks can enable you to work better and more comfortably.