Content

• To step
• Part 1 of 2: Using good posture
• Part 2 of 2: Sitting properly in the office or at the computer
• Tips

The Internal Medicine archives give the impression that people who sit for longer periods of time, up to 8-11 hours a day, are 40% more likely to die from a number of ailments and illnesses than those who sit less. While you can't avoid sitting in an office setting, learning to sit properly wherever you sit can help you stay healthy and safe.

To step

Part 1 of 2: Using good posture

1. Push your hips back into the chair as far as possible. The best way to sit in an office chair is to let the molded back support your back and shoulders by placing your hips as far back as possible, then adjust the other components of the chair to provide support as well.
   • If you sit in a straight chair with a hard back, slide your buttocks to the edge of the chair and sit against the back of that chair without slouching. Sit with your back and shoulders as straight as possible when supported by the backrest. In the long run, this is a more comfortable position for your back, neck, and shoulders.
   • If you are sitting in an easy chair or sofa, it is important that you keep your feet flat on the floor and your back straight. Your shoulders should be back and you should sit on the bench as far forward as possible.
2. Keep your shoulders back and your back straight. Wherever and however you sit, it's important to keep your shoulders back to avoid slouching or a crooked back while sitting. Over time, this can put tension on your neck and shoulders, leading to chronic pain and headaches.
   • Don't lean your chair back or lower yourself forward while sitting, or you could strain your great sciatic nerve and your shoulder muscles. This causes you to be out of balance.
   • It is good to rock gently, if possible, if you are sitting longer at a time. This helps to keep the body active and balanced.
3. Adjust the seat height to your body. The seat of your chair should be high enough so that your feet are flat on the floor and your knees are level with your hips or slightly lower. Sitting too low can tighten your neck, while sitting too high can tire your shoulders over time.
4. Adjust the back of the chair to an angle of 100 ° -110 ° backwards. Ideally, the back of a passive armchair should not be straight, but angled back slightly past 90 degrees. This is much more comfortable and supportive for your back than a perfectly straight back.
5. Make sure your upper and lower back are supported. Good passive office chairs should provide some lumbar support, protrude slightly in the lower back to support your spine on both sides, and allow you to sit comfortably upright. However, if you don't have this kind of support, you will have to do it yourself.
   • If necessary, you can use inflatable cushions or small pads, just above your hips, between the backrest and your spine. This should be much more comfortable.
   • If your chair has an active back mechanism, use it to change positions often, allowing for gentle adjustment and letting you rock back and forth as you sit and work, and keep your back from holding position. .
6. Adjust the armrests. It would be best if your armrests could be adjusted so that your shoulders are relaxed and your wrists are flush with your keyboard as you type. Read the next section for more specific suggestions on sitting at the computer.
   • Alternatively, you can remove the armrests completely if you find them in the way. Armrests are not necessary for support.

Part 2 of 2: Sitting properly in the office or at the computer

1. Sit in an active chair if one is available. Increasingly, research indicates that sitting in the office for extended periods of time carries serious health risks, including back and shoulder strain, and increased risk of heart disease. For this reason, active seating methods are more popular than ever and can be a good option for you.
   • Active seating includes things like standing tables, desks with treadmills, knee chairs, and other ergonomic alternatives that force your body to keep itself upright, rather than providing it a resting place.
   • Passive seats, even ergonomic ones, tend to force your spine into uncomfortable upright positions.
2. Make sure your keyboard is correctly. Adjust the height of your keyboard so that your shoulders are relaxed, your elbows in a slightly open position, slightly away from your body, and your wrists and hands are straight.
   • Use the feet of the keyboard to adjust the angle so that the keyboard is comfortable. If you are sitting forward or upright, try to angle your keyboard away from you, but if you lean back slightly, a slightly prone keyboard will help you maintain a straight wrist position.
   • Ergonomic keyboards are curved in the center to allow for a more natural wrist position, allowing you to type with your thumbs towards the ceiling, instead of having your palms off the floor. Consider investing in such a keyboard if you are struggling with wrist pain.
3. Correctly adjust the monitor and source documents. Ideally, you want your neck in a neutral, relaxed position so you don't have to stretch out to see what you're working on. Center the monitor directly in front of you, above your keyboard.
   • Make sure the top of the monitor is approximately 5-7.5 cm above eye level.
   • If you wear double focus glasses, lower the monitor to a comfortable reading height.
4. Consider using an ergonomic mouse. An ergonomic mouse allows your wrist to stay parallel to your body, its natural resting position, rather than flush with the floor, which with repeated movements can lead to carpal tunnel syndrome.
   • The trackpad on most laptops and traditional mice do the same thing traditional keyboards do: forcing your wrists into an unnatural position. Over time, this can cause carpal tunnel syndrome and chronic pain.
5. Take regular breaks. Every 30-60 minutes you should take a short break from sitting and walk around the office. Even a short break to go to the toilet or to get fresh water can help break the monotony and ease pain. Even though you may feel ridiculous, close your office door and try the following short exercises to get your blood flowing:
   • Shrug your shoulders 5-10 times.
   • Stretch your calves 20x.
   • Stretch 5-10 times.
   • Hit your toes 20 times.
6. Stay as active as possible at work. When working in the office, it is absolutely essential to get up and walk around regularly to avoid stress pain and long-term damage to your arms, neck, shoulders and back. On WikiHow, look up the following articles for tips and tricks on staying active at work:
   • Practice while sitting at your computer.
   • Exercise your abs while sitting.

Tips

• When you use good posture for the first time, it may feel uncomfortable, but if you do it regularly, you will have perfect posture!
• If your lower back or neck starts to hurt, then you are doing something wrong.
• Always sit how you feel comfortable, even if that means it looks weird on your seat.