Prevent back pain...by adjusting your sitting posture to the correct one.

Various aches and pains, along with prolonged periods of sitting in the same position or incorrect posture, can progressively worsen your health. Sometimes, the pain becomes so severe that you need to seek medical treatment. What's the point of earning money only to spend it on medical bills? Today, we'll present the correct way to sit while working.

So, what is the correct way to sit to prevent back pain?

– Is the chair height appropriate for your keyboard (for desktop computers) or laptop, and are your eyes at screen level? You may need a monitor stand or an adjustable chair.

– Sit with your back straight against the backrest, and sit deeply. The correct posture is to sit with your back straight, against the backrest, and not leaning forward to look at the computer screen. Bending your back and looking down causes tension in the lower back, difficulty breathing, and will lead to fatigue, tiredness, and discomfort after sitting for long periods. If the chair seat is very wide, it is recommended to use a cushion to support the curve of your lower back, allowing you to move your torso and back upright without your legs dangling off the chair.

– How are your legs positioned? Are they on tiptoes or normally? How are your knees positioned? Or, if the chair is high, you might need to use something to support your legs. The upper and lower body should be at approximately a 90-degree angle, with your feet flat on the ground, not on tiptoes.

– How should you position your arms? Some chairs have armrests. Try adjusting the chair level to suit the desk, which should allow your forearms and elbows to rest at approximately a 90-degree angle.

– How should you position your wrists? If using a keyboard, you might want to use a wrist rest or rubber cushion. Your arms should be positioned at a level that is most comfortable for your shoulders and back, with your wrists and elbows in a straight line, forming a 90-degree angle with your shoulders. This helps relax your shoulders, prevents slouching, and keeps your back from hunching. Placing a cushion on your chair back might not be beneficial for your health.

– Leg placement: Do not let your legs hang down under the chair.

– The correct eye position is to keep your eyes level with the computer screen, or at an angle of approximately 10 degrees, without having to tilt your head up or down to look at the screen. This reduces tension and strain in the shoulder and neck muscles, and minimizes fatigue in the neck and upper back. If the computer screen cannot be adjusted, use a book to prop it up to a comfortable eye level. Try to rest your eyes from the computer and get up to change your posture occasionally. At least every hour, get up to stretch and rest your eyes.

Recommendations

1. Try not to sit too straight. Sit in a comfortable, relaxed, and natural posture.

2. Don't stare at the screen constantly. Try to rest your eyes occasionally.

3. Some people want to save electricity, especially with laptops. Believe it or not, the belief that reducing screen brightness saves battery actually causes you to strain your eyes more without realizing it.

4. If you need to concentrate on reading a screen for extended periods, avoid bending your neck or hunching over, as this can cause neck, shoulder, and upper back pain.

5. Do not raise or shrug your shoulders while clicking the mouse.

Sitting for long periods of time not only causes fatigue but also negatively impacts our health in several ways and can lead to unexpected illnesses. Therefore, to avoid health problems from prolonged sitting, you should adjust your work posture and take breaks to rest your eyes and mind as needed. This will not only help your body relax but may also improve your work performance because you won't be experiencing health issues from prolonged sitting.

Source of this article: kaijeaw.com

Compiled by wichairut