When sitting for long hours, it's all too simple to hunch over a keyboard. On the other hand, bad office chair posture may have some unpleasant side effects, such as tension or pain in the neck, back, knees, hips and poor blood circulation.
The good news is that these potential problems may be avoided with proper sitting posture, exercise, and a supportive office chair.
Consider the following recommended practices to sit properly at a desk or table with a computer:
1. Support your back
Adjust your chair so that your lower back is adequately supported to reduce your risk of back discomfort. Your back will be less strained if your chair is properly positioned.
Choose one that is readily adjustable in terms of height, back position, and tilt. The height of your knees should be somewhat lower than the height of your hips. If it seems required, use a footrest.
2. Make necessary adjustments to your chair
Adjust the height of your chair so that you can type with your wrists and forearms straight and parallel to the floor. This may reduce the risk of repetitive strain injuries. So that your arm creates an L-shape at the elbow joint, your elbows should be by your side.
3. Place your feet on the floor
Make sure your feet are level on the ground. If they aren't, use a footrest, which allows you to place your feet at a comfortable level.
4. Don't cross your legs; it may lead to issues with your posture
Make sure your screen is at eye level. Our computer screen should be in front of you. A decent rule of thumb is to keep the monitor at least an arm's length away from your face, with the top of the screen at eye level.
You may need a monitor stand to do this. You'll have to bend your neck if the screen is too high or too low, which may be unpleasant.
5. Keep the keyboard in front of you at all times
When typing, keep your keyboard in front of you. Allow a 4 to 6 inch (100mm-150mm) space at the computer desk table for your wrists to rest in between typing sessions.
6. Maintain an L-shape with your arms bent and elbows by your sides
Some people like to maintain their wrists straight and at the same level as the keys by using a wrist rest.
7. Keep your mouse close
Place the mouse as near to you as possible and use it. A wrist pad on your mouse mat may assist you in keeping your wrist straight and prevent uncomfortable bending. If you're not using your keyboard, bring the mouse closer to you by pushing it to one side.
8. Avoid reflections on the screen
The screen of your computer should be as glare-free as possible. If your screen generates glare, place a mirror in front of it to see what's causing it. Place the monitor away from overhead lights and sunlight to prevent reflections.
Pull the blinds across the windows if required. Changing the brightness or contrast of the screen may make it much simpler to operate.
9. Avoid bifocals
If you wear bifocal glasses, you may discover that they aren't perfect for computer work. It's important to readily view the screen without having to lift or lower your head.
You may require a different kind of glasses if you can't function comfortably using bifocals. If you're unsure, talk to your optometrist.
10. Make it simple to access things
Place commonly used items within easy reaches, such as your phone or stapler. To reach anything, avoid straining or twisting repeatedly.
11. Avoid prolonged periods on the phone
If you spend a lot of time on the phone, consider getting a headset instead of a phone. The muscles in your neck may be strained if you cradle the phone between your ear and shoulder regularly.
12. Take frequent breaks
Do not sit in the same posture for an extended period. Make an effort to change your posture as frequently as possible. Frequent short breaks are healthier for your back than few long breaks. It allows the muscles to rest while others take the strain.
In a nutshell
Today, many of us are practically hooked to our computers at all times whether it’s for work or entertainment. As a result, knowing how to sit properly at your office table or computer desk is essential.
Follow the recommendations above and gradually train your body to adopt the proper sitting position every time you sit down for work or entertainment.
