Content

• Steps
• Advice
• Warning

This is an article that teaches you how to sit correctly and how to place the device when you have to use the computer for a long time. However, keep in mind that even though you are seated correctly and correctly positioned, you should still get up from time to time to do some stretching and walking around.

Steps

Part 1 of 2: Sitting on a chair

1. 

   Sit properly. Many regular office chairs and chairs have both an adjustable backrest and seat section and even a backrest mesh. However, there are many different types of chairs, so you should remember the following standards:
   • Your thighs should be flat on the seat section.
   • The calves and knees will form a right angle.
   • The feet should be flat on the floor and perpendicular to the legs.
   • Sit with your back and legs at an angle of between 100 and 135 degrees (if possible).
   • Your arms will be placed close to the sides of your body.
   • Relax your shoulders and neck.
   • Your eyes should be able to see the screen naturally rather than leaning forward or squinting.

2. 

   
   
   Adjust any support on the seat. If your chair has a backrest mesh, backrest pillows, adjustable armrests or any special support, you should adjust it accordingly.
   • Feel free to remove parts such as the handrails and pillows if you feel it affecting your posture.

3. 

   
   
   Sit close to the keyboard. The key must be placed right in front of you, do not rotate or bend to use the computer.
   • Ideally, you should place the computer monitor one arm away from your body.

4. 

   Do not bow. It is usually easier to lower the head, bringing the chin to the chest; This can hurt your neck, shoulders and back, so it's important to raise your head even when looking down at the screen.
   • One simple fix is ​​to adjust the height of the monitor to your eye level.

5. 

   
   
   Deep breath. It is easy to take shallow breaths while sitting, but this can actually cause other problems. So remember to take deep breaths often - especially when you feel a headache or dizziness. In addition, remember to take a few deep breaths every hour.
   • The shallow breathing can cause you to subconsciously adjust the posture, while the deep breath down the diaphragm will help you keep the center of the pose.

6. 

   Organize documents and utensils around the computer. If there is enough desk space for documents, phones, and other accessories, be sure to organize them around your computer; the computer should be placed in the center of the table.
   • Some computer desks have additional compartments for storing other items (eg documents, keyboards, stationery, ...).
   • If your keyboard compartment cannot be adjusted, you will need to adjust the height of the desk and the height of the chair, or use the seat padding to give you a comfortable position.

7. 

   Take a few minutes of rest several times throughout the workday to relax your muscles. Studies show that sitting continuously is very harmful to your health. Walking around for a few minutes, standing and stretching or anything that keeps you from sitting all day can be beneficial!
   • Stand for 1-2 minutes, stretch, and / or walk every 20-30 minutes. When you have lunch breaks or an appointment, try to find a place away from your desk and stand when possible.

8. 

   
   
   Avoid eye fatigue. While eyes may not seem to affect your back and posture much, eye fatigue can cause you to stoop, lean closer to the computer, and many other harmful poses. Just not looking at the computer screen for a few seconds can help your eyes relax.
   • A good way to avoid eye strain is to use the 20/20/20 rule: every 20 minutes, you will look at an object 20 feet (about 6 meters) away for 20 seconds.
   • You can buy blue light filters (for example, glasses used to wear when using a computer) to help reduce eye fatigue and improve nighttime sleep for only about 200,000 VND.

9. 

   
   
   Exercise for the hands. Besides the eyes, hands are also the most active part of your body when using the computer. Carpal tunnel syndrome can be prevented by pressing down on the joints of your hand as you bend your fingers back, or squeezing something with your hand (like a tennis ball). advertisement

Part 2 of 2: Adjusting how you interact with your computer

1. 

   
   
   Remember to give priority to your priesthood. You should arrange the computer and keyboard to suit your posture, not the other way around! When adjusting to how you interact with your computer, you should review Part 1 of this article to make sure you sit correctly.

2. 

   Determine the type of computer you are using. Desktop computers have screens that are separate from the keyboard, while laptops have screens attached to the keyboard. Desktops usually have adjustable screens and keyboards, while laptops have limited adjustments.
   • Consider purchasing a lifter or similar accessory for an adjustable monitor.
   • You can buy a stand to place the laptop in case you need to adjust the tilt of your keys while keeping the screen flat.

3. 

   Place the keyboard about 1.5cm - 2cm from the edge of the table. Regardless of the type of computer you use, it's best to keep the right distance between the keyboard and the edge of the desk to help keep your hands and wrists in a natural position.
   • If the table does not have enough space, you can move the chair back or lean back against the chair.

4. 

   Adjust the height and tilt of the screen if possible. Ideally, you should keep the monitor at eye level, but this may not be possible with a desktop computer. You need to push the monitor up or down to avoid neck and eye strain.
   • If possible, you should position the monitor so that the highest point is about 5cm to 8cm from your eye level while sitting.
   • If you wear bifocals, you should lower the screen down a position to help your eyes see comfortably.

5. 

   Adjust the tilt of the keyboard. Your shoulders should be relaxed and your hands should be in line with your wrists and your lower arm; If you can't do this while sitting correctly, you'll need to tilt or lower the keyboard.
   • You will be able to adjust the tilt of the desktop keyboard according to your posture by changing the keyboard compartment or opening / closing the keyboard legs.
   • While this isn't feasible with a laptop, you can purchase a tilt accessory to mount it.

6. 

   Avoid using wrist pads. You should only use the wrist rest when the keyboard is positioned higher than the table; This accessory can affect the posture of the arm, leading to fatigue and injury.
   • The wrist rest can also prevent blood circulation in the hand.

7. 

   Keep frequently used equipment around you and on the same plane. Keyboards, mice, pens, documents, and other objects should be at the same height (eg on a table) and within your reach. This will help you avoid changing positions to get something. advertisement

Advice

• If the sun shines on your computer screen, close your curtains or adjust the position.
• Drink plenty of water throughout the day. Drinking water will help your body feel comfortable so that it won't interfere with your posture. Plus, drinking enough water also means you'll have to stop work from time to time to go to the restroom.
• Some studies encourage sitting on a yoga ball because this is the best exercise for your posture.
• Adjusting the chair to suit your height and desk is the first thing you need to do when purchasing a new chair / desk or arranging the work area.
• If the computer is quite a distance from where you are sitting in the correct position, you should increase the size of the text and images on the computer to deal with this problem.
• Stop work from time to time to do muscle stretches so that your upper body and lower body are perpendicular to each other to help relax your back muscles and avoid back pain throughout the day.
• It is important to take 1 or 2 minutes to stand / walk every 30 to 60 minutes. Sitting continuously for long periods of time can lead to nerve pain in the pelvic part; Sitting too much can also cause some health problems (such as a blockage of the blood vessels, heart disease, etc.).

Warning

• You will feel muscles stiffen if you sit in front of the computer for too long.
• Glare and blue light from the computer can cause headaches, leading to posture adjustments to avoid light. You can do this by wearing glasses specifically intended for use with your computer or by using a blue light filter (such as Windows night mode) on your computer.
• Practice good work habits once you have the complete work area. No matter how perfect everything is, sitting still for a long time will stop blood circulation and harm your body.