Poor posture can lead to several health problems, including back and neck pain. You can avoid these by using an ergonomic chair or actively watching your posture until it becomes natural.
Why attitude is more important than ever
People are spending more hours on the computer than ever before as they are becoming a staple in our daily lives. Whether you’re working, gaming, watching series or movies, or just browsing the web, you’re probably doing this while sitting.
Most of us already know that poor posture can lead to a host of health problems over time. This includes everything from back and neck pain, rounded shoulders, spinal dysfunction, headaches, and even carpal tunnel syndrome. In other words, it’s important to be aware of your posture now so that you can avoid possible injuries.
Good posture not only prevents pain and injury, but can also help improve your focus and concentration by increasing energy levels and circulation. You will feel a lot better in the long run if you maintain good posture. It doesn’t take much effort, but it does take your attention to do this.
Why you should use an ergonomic chair
Before you worry about your posture, you want an ergonomic chair. These chairs are designed for sitting with good posture without thinking about it. They keep your shoulders, hips and spine aligned and support your entire body so you don’t have to worry about slumping or bending over.
If you decide to go for a regular chair instead of an ergonomic one, you should actively watch your posture. This will not be easy as you will be busy with your computer. You may be able to maintain good posture for a while, but you may not notice when you begin to sag. That is why we strongly recommend that you purchase an ergonomic chair if possible.
The best attitude
For those with an ergonomic seat, make the necessary adjustments until you can reach the next position. Then all you have to do is sit down and lean back on the chair – it’s that simple! If you don’t have an ergonomic chair, here’s what you can do.
Start by sitting in the center of your chair so that your hips distribute your weight evenly without leaning to one side.
Adjust the height of your chair until you can stand firmly with your feet on the floor. If that doesn’t work, use a footrest. Your knees should be bent 90 degrees and they should be level or just below your hips. Make sure your buttocks touch the end of the chair, leaving a small gap of 2-3 inches between the edge of the chair and the bottom of your thighs.
Now put your chair at an angle of 100-110 degrees. The back of your chair, although reclined slightly, should keep your back straight to provide good support. You shouldn’t lean forward at all. An ergonomic chair has a lumbar support to support your lower back.
Keep your shoulders pulled back, and with your neck and head upright. Ergonomic chairs usually have a headrest to support your neck. If your chair doesn’t have one, you need to actively keep your neck straight and take care not to lean forward. Your ears need to be in line with your shoulders to make sure you don’t do this.
Adjust the armrests of your chair so that they are level with your elbows. Your arms should sit comfortably at a 90-degree angle with your hands comfortably resting on your keyboard. Operate the mouse from your shoulder instead of your wrist when handling it so that it remains upright.
Placing your monitor or laptop
For those on a desktop, start by placing your monitor 20-30 inches away from your arms. Make sure you can read the first line of text at eye level without feeling like you have to lean forward. Your neck should always remain in a neutral and upright position. For those who use multiple monitors, avoid twisting your neck from screen to screen. Instead, rotate your chair so that your neck remains in a neutral position.
The problem for laptop users is that the screen and keyboard are connected to the same device. You need to be looking at your monitor at eye level, so the best way to achieve this is to use an external keyboard. Position your laptop screen as described above while holding your keyboard at arm height.
And that’s all! Remember to get up every 30-60 minutes to get some exercise to prevent your body from becoming too stiff and slumped. This helps ensure that you maintain this good posture when you sit down again. With enough practice, you will naturally sit with good posture without thinking about it. However, it may take some time.
If you ever feel discomfort or pain, take a break and adjust your posture or position. Something could be wrong, so keep making adjustments until everything feels natural and perfectly relaxed.