1. Get the Right Chair
Before we get into how you should sit, we suggest that you invest in the right type of chair since it can help you maintain the right sitting posture. Ergonomic chairs can keep you comfortable and reduce the muscle tension and stress that your body would otherwise go through from sitting in a normal chair.
2. Correct Pelvis Posture
Your pelvis should be in a neutral position, and your bottom should touch the back of the chair. If you keep your pelvis in a neutral position, your sitz bones – the most prominent bones in your buttocks – will feel flat and most of your weight will shift to the back of your thighs. The right pelvic position helps you to maintain a straight spine and prevent slouching.
3. Align Your Ears, Shoulders and Hips
Our spine is not really straight and we have some natural curves that help to keep the body upright. When you align your ears, shoulders and hips, you are maintaining the natural curves of your spine. Shifting from this position tends to cause more stress on the spine, and results in pain and discomfort.
4. Correct Back Position
Along with keeping your ears, shoulders and hips aligned, it is important to make the backrest of your chair recline at the correct angle. You will need to adjust the backrest until it is at a 100 or 110 degrees angle.
5. Correct Arms and Keyboard Position
Your armrest should be adjusted so that a 100 – 110 degrees angle is formed. Keep your hands lower than your elbows, with your fingers pointing downwards. You will likely need to adjust your keyboard tray so that it is tilting slightly away from you. Avoid resting your wrists on the keyboard since this will cause strain in them.
6. Correct Feet and Legs Position
You should adjust the height of your chair so that your feet touch the floor. If you wear heels, it may be more comfortable for you to take them off while you are seated at your desk. In case your feet don’t touch the ground, invest in a footrest or stool so that you can keep your feet flat and your knees do not experience a lot of strain.
Sitting Positions You Must Avoid
Slumping sideways while sitting, causing the spine to bend
Straining the neck while using the computer
Crossing arms, ankles and knees while sitting
Not giving the lower back enough support
Allowing the feet or legs to dangle
Not shifting your position for a long time
Sitting for hours at a stretch without taking any breaks
Slouching or hunching forward
Using a chair with no proper backrest
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