5 Steps to Adjust Your Office Chair for the Right Sitting Posture
Bad office chair positions can cause pain to several parts of the body such as your neck, back, shoulders, and arms.
Even if we sit in front of our desk for many hours, we can avoid back problems by keeping a good posture.
Slouching and slumped shoulders are examples of poor posture when sitting.
Correct Position
Here’s how to achieve the right position when sitting:
Step 1: Sit at the end of your chair.
Step 2: Hunch your shoulders and neck forward as if in a slouching position.
Step 3: Gradually pull your head and shoulders into an upright position.
Step 4: Push your lower back forward and highlight the contours of your spine. Stay in this position for a few seconds.
Step 5: Go back to your normal upright sitting position. Your back must be against the backrest. And your hips must be at the end of the chair.
Good Practices When Sitting
Here are some good practices you can follow to improve your posture while sitting in your office chair:
Support Your Back
The main reason why ergonomic office chairs are a hit is because of the support they can give your back.
If what you have is just a simple office chair, you can still give your lower back sufficient support with the use of a small pillow or rolled towel.
Use a small towel, roll it, and place it between your lower back and the backrest.
There are also lumbar pillows you can buy instead of buying an ergonomic chair.
Adjust the Height of Your Chair
When you sit, your legs and arms should be parallel to the ground. Your knees should be even with your hips.
Adjust the height of your chair so you can achieve this.
Rest Your Feet on the Floor
Ideally, your feet must rest on the floor. If you can’t reach the floor, use a stool.
If you’re wearing shoes with heels or wedges, it’s a good idea to take them off while sitting. You’ll feel a lot more comfortable.
Your body weight should be evenly distributed across your hips. Your knees should be on the same level as your hips or just slightly lower.
Your Monitor Must Be at Eye Level
The top of your computer monitor must not be more than two inches above your eye level. If it’s lower or higher than this, you’ll stress your neck and eyes.
In terms of distance, your monitor should be about an arm’s length away.
Position Your Keyboard Correctly
Your keyboard should be placed directly in front of your computer.
Put 4-6 inches of space from the edge of your keyboard to the edge of your desk. This is where you can rest your wrists when you type.
Avoid Overreaching
Place items you always use near you so you don’t have to keep reaching for them.
Constantly reaching and stretching can strain your muscles.
Don’t Forget to Take Breaks
Sitting for too long affects blood circulation. It also stiffens the muscles in different parts of the body. This is why you experience pain from repetitively sitting for long hours.