Content

• Steps
• Part 1 of 2: Correct posture
• Part 2 of 2: Proper sitting in the office or at the computer
• Tips

Recent studies by the World Health Organization show that workers who sit for extended periods of time - 8-11 hours a day - have a 40% higher risk of dying at any time from a variety of ailments and illnesses than people who sit less. While in the office you cannot avoid sitting, if you learn to sit properly wherever you sit, you will be healthy and unharmed.

Steps

Part 1 of 2: Correct posture

1. 1 The hips should be as deep as possible in the chair. The best way to sit in office chairs is with the curved back supporting your back and shoulders and your hips as close to the back as possible. Adjust the rest of the chair according to the support offered.
   • If you are sitting in a chair with a rigid, straight back, move your buttocks closer to the edge of the chair and do not rest on the back. Sit with your back and shoulders straight, as if supported by the back of a chair. Over time, this will become a more comfortable position for your neck, back, and shoulders.
   • If you are sitting in an easy chair or sofa, you need to keep your back straight and your feet firmly pressed to the floor. Your shoulders should be back and you should be as close to the edge of the sofa as possible.
2. 2 Bring your shoulders back and keep your back straight. Wherever you sit, and however you sit, you need to take your shoulders back so as not to slouch or bend your back when you are sitting. Over time, this can strain the neck and shoulders, leading to chronic headaches and muscle pain.
   • Do not tilt the chair back or bend forward when sitting, as this can strain the sciatic nerve and shoulder muscles. They serve to maintain balance.
   • If possible, wiggle a little if you are going to sit for a long period of time. It helps keep the body active and balanced.
3. 3 Adjust the seat height to fit your body. The seat of the chair should be high enough so that your feet are firmly pressed to the floor, and your knees are at the same level with your hips or slightly lower. If you sit too low in a chair, you may end up straining your neck, and if you sit too high, your shoulders may fatigue over time.
4. 4 Adjust the back of the chair so that the angle is 100 ° -110 °. Ideally, the passive backrest of the reclining chair should not be perfectly straight, but tilted back slightly so that the angle is slightly more than 90 °. This is much more comfortable and more supportive for your back than a perfectly straight back.
5. 5 The upper and lower back must be supported. Good office chairs should support your lower back and protrude slightly in your lower back to support your spine on either side, keeping you in a comfortable and straight upright position. If your chair does not offer this support, you must do the job yourself.
   • If necessary, use a small inflatable or regular cushion, positioning it slightly above your hips between the back of the chair and your spine. It should be much more comfortable.
   • If your chair has an active backrest mechanism, use it to change position frequently. Slightly adjust the backrest and swing back and forth as you sit and work so your back is not constantly in the same position.
6. 6 Adjust the armrests. Ideally, the armrests should be adjusted so that your shoulders are relaxed and your wrists are flush with the keyboard if you are typing. Read the next section for more specific tips for sitting at your computer.
   • You can completely remove the armrests if they get in your way. Armrests are optional for support.

Part 2 of 2: Proper sitting in the office or at the computer

1. 1 Sit in an active-backed chair if possible. More and more studies show that sitting for extended periods of time in an office setting leads to serious health problems, including straining the muscles of the back and shoulders, and also increases the risk of cardiovascular disease. For this reason, active sitting techniques are now more popular than ever and may be a good option for you as well.
   • Active seating devices include a standing table, a table with a treadmill, a knee chair, and many other ergonomic alternatives that keep the body upright rather than resting.
   • Passive seats, even ergonomic ones, can put your spine in an uncomfortable upright position.
2. 2 Position the keyboard correctly. Adjust the keyboard height so that your shoulders are relaxed, your elbows are slightly open, slightly away from your body, and your wrists and arms are straight.
   • Use the keyboard tray mechanism or keyboard foot to adjust the tilt so that the keyboard position is comfortable for you. If you are leaning slightly forward or upright, try tilting the keyboard away from you, but if you are leaning back slightly, tilting the keyboard toward you will help keep your wrist straight.
   • Ergonomic keyboards have a curve in the middle for a more natural wrist position, allowing you to type with your thumbs up to the ceiling rather than with your palms parallel to the floor. Consider purchasing a keyboard like this if you suffer from wrist pain.
3. 3 Set up your monitor and items as needed. Ideally, your neck should be in a neutral, relaxed position so that you don't have to stretch your neck to see what you are working on. Place the monitor directly in front of you, above the keyboard.
   • Place the top of the monitor 5-8 centimeters above eye level.
   • If you are wearing bifocals, lower the monitor to a comfortable reading level.
4. 4 Consider using an ergonomic mouse. The ergonomic mouse allows your wrist to remain parallel to your body, in a natural resting state, rather than parallel to the floor, which can lead to carpal tunnel syndrome over time.
   • The trackpad on most laptops and a traditional mouse do the same thing as a traditional keyboard - they put your wrists in an unnatural position. Over time, this can lead to carpal tunnel syndrome and chronic pain.
5. 5 Take regular breaks. Every 30-60 minutes, you need to take short breaks, get up and walk around the office. Even taking a short break to go to the bathroom or get yourself some water from the cooler can help break the monotony and relieve pain. While you may feel foolish, close your office door and try the following short exercises to restore proper circulation:
   • Shrug your shoulders 5-10 times
   • Raise your calves 20 times
   • Do 5-10 lunges
   • Touch your toes 20 times
6. 6 Stay as active as possible at work. If you work in an office, it is absolutely imperative to get up and move periodically to avoid overexertion pain and long-term muscle damage to your arms, neck, shoulders, and back. We also suggest checking out the following articles on how to stay active at work:
   • How to do exercises while sitting at the computer
   • How to build abs muscles while sitting

Tips

• When you are just starting to sit with the correct posture, it may seem uncomfortable to you, but when you learn to do it regularly, you will have perfect posture!
• If your neck or lower back begins to hurt, then you are not following these steps correctly.
• Always sit in a way that is comfortable for you, even if it looks like you are fidgeting in your chair.