Recent studies published by the World Health Organization and the magazine "Archives of Internal Medicine" indicate that workers who sit for long periods of time, up to 8-11 hours a day, are 40 percent more likely to dying at any age, due to a multiplicity of pathologies and diseases, compared to people who sit for less time. While we cannot avoid sitting in the office for a long time, we can at least learn how to sit everywhere correctly, to keep us healthy and healthy.
Steps
Part 1 of 2: Maintain Correct Posture
Step 1. Push your hips as far back as possible on the chair
In office chairs, the best way to sit is to let the back rest snugly against your back and shoulders, pushing your hips back as far as possible and adjusting the other components of the chair accordingly to provide support for the rest of your body..
- If you are sitting in a chair with a straight, hard back, push your butt to the edge of the chair and sit down, not leaning on the back. Stand with your back and shoulders straight, as if supported by the back of the chair. Over time, you will get used to this position, which is more comfortable for the back, neck and shoulders.
- If you are sitting in an armchair or sofa, it is important that your feet rest completely on the floor and that your back remains straight. Your shoulders should be back and you should sit as far forward as possible on the sofa.
Step 2. Keep your shoulders back and your back straight
Wherever and however you sit, it's important to keep your shoulders back to avoid bending over or hunching your back as soon as you sit down. Over time, this posture can strain the neck and shoulders, causing chronic pain and headaches.
- Do not lean your chair back and do not rock forward while sitting, to avoid losing your balance and not to strain the sciatic nerve and shoulder muscles.
- It is good to rock gently in your chair if possible when you need to sit for a longer period of time. These light movements help keep the body active and balanced.
Step 3. Adjust the height of the chair to fit your body
The chair should be high enough for your feet to rest perfectly on the floor and your knees to line up with your hips, or slightly below. If the chair is too low there is a risk of straining the neck, while if it is too high in the long run the shoulders get tired.
Step 4. Adjust the back of the chair by tilting it to form an angle of 100-110 °
Ideally, the back of a reclining chair should not sit perfectly straight, but lean back just over 90 degrees. In this position it is much more comfortable and supportive for the back than a perfectly perpendicular backrest.
Step 5. Make sure your upper and lower back have the necessary support
The best office chairs should offer lumbar support, slightly protruding towards the lower back, to support the spine on both sides, while maintaining maximum comfort and an upright position. If you don't have this type of support, however, you have to make it yourself.
- If necessary, use inflatable cushions or small pillows, to be placed just above the hips, between the back of the chair and the spine. This solution should ensure a much more comfortable posture.
- If the chair has an adjustable mechanism, use it to change positions frequently, adjusting it gently and rocking back and forth while sitting in the office to prevent your back from staying still for too long.
Step 6. Adjust the armrests
Ideally, the armrests should be adjusted so that the shoulders are relaxed and the wrists are at the same height as the keyboard if you are working on the computer. Read the section below for more specific tips on how to sit in front of the computer.
Alternatively, if you feel that the armrests are a hindrance, you can remove them completely: they are not necessary supports
Part 2 of 2: Learn to Sit Properly in the Office or in Front of the Computer
Step 1. Sit in an active swivel chair, if available
Increasingly, scientific research warns that sitting for long periods of time in the office leads to serious health problems, including back and shoulder pain, as well as an increased risk of heart disease. For this reason, active sitting methods are more popular than ever, and can be a good option for you too.
- Active mechanisms include desks with built-in treadmills, desks for standing work with or without treadmills, corrective chairs, and other ergonomic alternatives that force the body to stay upright instead of in a resting position.
- Passive chairs, even ergonomic ones, have a tendency to force the spine to stay in an uncomfortable upright position.
Step 2. Position the keyboard correctly
Adjust the height of the keyboard so that your shoulders are relaxed, your elbows are in a slightly open position, just off your body, and your wrists and hands are straight.
- Use the ergonomic keyboard tray or keyboard feet to adjust the tilt so that the keyboard is comfortable. If you're sitting forward or upright, try tilting the keyboard at some distance from you, but if you're sitting slightly reclined, a slight forward lean will help keep your wrists straight.
- The ergonomic keyboards are folded in the center, to favor a more natural wrist position, which allows you to write with your thumbs facing the ceiling, rather than with your palms parallel to the floor. If you suffer from wrist pain, buy an ergonomic keyboard.
Step 3. Correctly adjust the monitor and font size of the documents you are working on
Ideally, your neck should stay in a natural, relaxed position, so you don't have to bend it to see what's written on the monitor. Place the screen perfectly centered in front of you, above the keyboard.
- When sitting in front of the computer, the top edge of the monitor should be about 3-4 centimeters above the eye line.
- If you wear bifocals, lower the monitor to a suitable height for comfortable reading.
Step 4. Consider using an ergonomic mouse
This type of mouse allows the wrist to remain parallel to the body, i.e. in its natural resting position, rather than parallel to the floor, as holding it in this position can cause carpal tunnel in the long run.
The touch pad found on most laptops and the traditional mouse have the same drawbacks as traditional keyboards: they force the wrists into an unnatural position. Over time, they can cause carpal tunnel syndrome and chronic pain
Step 5. Take periodic breaks
Every 30-60 minutes of working in the office in front of a computer, you need to take a short break, get up and keep moving. Even just walking to the bathroom or going for a drink can help break the monotony and relieve pain. If you feel numb from too long sitting in front of the computer, close the office door and try these short physical exercises that reactivate your blood circulation:
- Do 5-10 shoulder raises.
- Do 20 calf raises.
- Make 5-10 leaps forward.
- Touch your toes 20 times.
Step 6. Stay as active as possible at work
If you work in the office, it is imperative that you get up from your chair every now and then and get moving, to avoid stress-related pain and long-term damage to your arms, neck, shoulders and back. Read these articles and you'll find more tips to keep you moving at work:
- How to exercise sitting at the computer
- How to train your abs while sitting
Advice
- When you start sitting in the correct posture, it may seem uncomfortable, but if you do it regularly it will become natural and you will have perfect posture!
- If your neck or lower back starts to hurt, you are applying these tips incorrectly.
- When sitting, always try to find the most comfortable position, even if you should give the strange impression that you are constantly fidgeting in your chair.
