Maintaining the correct posture while working on a computer is crucial as it significantly affects your muscles and joints. Recent research indicates that up to 90% of office workers have incorrect sitting postures during work, leading to consequences such as back pain, shoulder strain, wrist pain, and even eye-related issues. Therefore, understanding the right sitting posture for office workers is essential. Let’s delve into the details to learn how to adjust your posture for optimal alignment.
Correct Sitting Posture
If you often experience discomfort or pain in your wrists, hands, forearms, shoulders, upper back, or neck after a day of work, it’s likely due to improper sitting posture. To address this issue, adopt the correct sitting posture and establish appropriate rest intervals.
According to health experts, the correct sitting posture at a computer should meet the following criteria:
Avoid crossing your legs, as it can constrict blood vessels and hinder blood circulation. Adjust your chair so that your knees and the edge of the chair are not at a right angle. Ideally, your knees should be flexed at a 90-degree angle. You can also use a footrest for added comfort.
Office chairs typically feature backrests to provide comfort for the buttocks and lower back during prolonged sitting. However, extended periods of sitting can lead to back pain. To prevent this, adjust the distance between your back and the chair for a proper fit. If the chair is too large, place a cushion behind your lower back to maintain an upright posture and prevent strain on your spine.
If possible, choose chairs with a natural curve and adjust your sitting position so that your back remains comfortable without sliding forward toward the desk.
The correct arm position involves keeping your arms and forearms at a 90-degree angle while typing. This prevents strain on your shoulders, wrists, and forearms during extended periods of work. Avoid resting your wrists on the keyboard while typing; instead, use your entire hand to control the mouse and keyboard. Incorrect arm posture can lead to shoulder pain, wrist numbness, and shoulder strain.
Position your eyes at the optimal level, which means they should be aligned with the top of your computer screen. If your eyes are positioned too low, you’ll tend to tilt your head downward, affecting your spine and blood circulation. If your eyes are positioned too high, it can lead to hunching and spinal strain.
Ideal Eye Distance
Prolonged computer use can strain your eyes, causing discomfort, itchiness, and even pain. To prevent this, constantly adjust the screen height and ensure that your eyes are approximately 50 centimeters away from the screen.
Minimize glare by relocating your computer away from windows or using blinds to regulate light. Adjust contrast, brightness, and font size to protect your eyes. Additionally, incorporating simple eye exercises can improve your vision.
Limit Laptop Use
The compact design of laptop keyboards can make typing challenging. The placement of keys is not ergonomic, often causing you to bend your neck forward to see the screen. This contributes to poor sitting posture and can result in cervical pain, and potentially more severe issues such as spinal degeneration or spinal spurs.
Correct Sitting Posture
Eyes should be level with the top of the computer screen.
Relax your shoulders and keep them lowered, avoiding hunching and maintaining comfort when lifting them.
Your forearms should be parallel to the floor.
Avoid reaching too far for the keyboard and mouse; they should be comfortably within reach of your bent elbows.
Your feet should be flat on the floor; resting only the tips of your toes on the floor is not sufficient.
Keep your back straight, with a natural curve in the lower back supported by the chair.
Your upper legs should be at a 90-degree angle to your body. If you’re shorter, you may need a footrest. If you’re taller, you might require a higher chair and desk.
Maintain an upright posture and ensure your screen is at a comfortable distance.
Avoid tilting to one side while sitting.
This article has provided guidance on maintaining the correct sitting posture while using a computer. We hope this information will be useful in improving your daily posture and overall well-being. Additionally, to address back pain caused by incorrect posture, consider investing in a Japanese massage chair. This type of chair not only offers relaxation and stress relief but also effectively prevents and alleviates discomfort.