Sitting all day on a computer chair is typical nowadays. An inappropriate sitting position may cause abnormalities in your body like; obesity, diabetes, heart disease, and several other medical problems. Most commonly, people experience severe pain in their body when sitting for hours on a computer chair.
However, using the ideal sitting posture and some practical rules, one can efficiently work longer on the computers without hurting their body.
How to properly sit on a computer chair
Experts recommend following an ideal posture when using a computer. Apart from this, there are some other instructions that you also need to follow to be safe from the side effects of sitting on the computer chair.
Proper Desk Chair Posture
An improper posture like slumped shoulders, lower neck, and curved spine is the main issue behind the physical pain that you may experience. It’s important to remember the principles of ideal posture throughout the workday. Apart from reducing pain and improving physical health, a proper position also can increase your mood and self-confidence
So, here’s how to sit correctly at a computer:
- Firstly, make sure you are not using any irrelevant chair. Instead, use Ergonomic chairs, they are suitable for proper posture.
- Adjust your chair height and keep your feet flat on the floor and knees in line with your hips
- Put in the lower back to support your pelvis.
- Sit up straight and keep your hips a much back in the chair.
- Keep the back of the chair reclined at a 100- 10 110-degree angle.
- Make sure the keyboard is close to your reach.
- Keep the monitor in infront of you. Adjust it a few inches above your eye level.
- Sit at least 20 inches far from the monitor.
- Don’t force your shoulders to reach the mouse of the keyboard. Keep them relaxed and low.
- Ensure that your arms are parallel to the floor. Rest them on chair support, rather than being held up.
- Don’t struggle to use a keyboard and mouse; keep them close to you.
- Don’t slouch in your chair. Keep your hips as close to the back of the chair as possible.
- Keep your legs at a 90° angle from your body. Use a footrest if your height is short.
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Get some essential gadgets
Upgrading your workstation or buying some essential gadgets may help you maintain a proper posture. There are some devices which you use mostly to operate a computer; those devices are usually a bit far from your reach. That makes it difficult for you to use your PC equipment while keeping a proper posture.
Here are some of the things you may upgrade in your workstation:
- Buy a wireless mouse; you can put it on your lap and can avoid pushing your shoulders.
- Use a wireless keyboard; they are easier to use and don’t need you to spread your arms for using them.
- Purchase an ideal computer table, especially one which is large so you can put your monitor far from your eyes.
Effective posture exercises
Experts recommend doing some short exercises after 30 minutes. It will help you to avoid heart-related issues caused by sitting long on a computer chair. Here are some of the practical activities to try after work to fix your posture.
- Walk for at least 60 minutes every day. It can prevent adverse effects of long term sitting on a computer chair.
- Stand straight, raise your arms and stretch your body from head to toe.
- Do neck exercises. Move your head up/down and left/right to release stiffness.
Put a foam roller under your back. It dramatically works as a massage for your back and will help you sit up straighter at your computer chair.
Do you have to stay entirely on this posture?
Nobody wants to stay idle in a particular position; this can cause pain, stiffness, and other issues in the body. Experts recommend having a break from the computer at least after 30 minutes. Instead of shuffling your posture in the chair, pause your work, and relax your body.
Do not relax on your chair, or you’ll disturb your posture. Simply leave off your chair and move to another place.
What to do when taking a break from computers?
Relax your body a couple of times. Whether you are at home or office, leave your chair after every 30 minutes and do some walks. Stand up and have some drink, take a washroom break, or do any other relaxing activity. Make sure not to leave your proper posture even while sitting on any other chair. Not only you need a good sitting position on a computer chair, but also at other furniture.
I have pain in my arm, not only back
Improper sitting posture affects almost every part of your body. It is common to have pain in your arms as you are mostly using them while operating your computer.
Poor posture can lead to Repetitive Strain Injury (RDI), which is a damage of muscles, tendons, and nerves from repetitive motions.
Thus, maintaining a proper and ideal sitting posture is crucial to keep your body safe from several problems.