Did you know each year 0.5 million American undergo lower back problems and spend billions in surgery and treatment, and one of the main cause is improper posture. In this article we are discussing about some of the best posture for sitting at a desk all day.
Right now, you are probably sitting down and staring at a screen to read this blog. But are you doing it correctly? We spend more time thinking about what comforts us rather than what’s more beneficial for our health.
Especially if you have a tedious daily job, where the majority of your work requires you to sit in an office chair, slouching and sagging may seem very comfortable.
Yet, your posture makes the foundation of your body movement. After all, there is a reason why our mothers nag about sitting up straight.
Most of us are unaware of the negativity that surround a poor posture.
And this is why we will take you through some tips, which will help you to sit better. First, let’s understand why proper posture is important.
Why a Proper Posture is necessary for sitting at a desk all day?
According to some researches, Musculoskeletal Disorders (MSDs) are reported to be major causes of workplace illnesses.
And among these, back pains, which are closely linked with postures, are the biggest element of concern. From sore waists to pain in the neck, your body can be on a brink of agitation because of a poor posture.
We tend to protrude our head and neck in a forward position, causing our muscles and ligaments to support our body weight, which is the job of the spinal column.
As this transgress further over long periods, your muscles are required to work harder, consequently becoming inflexible and tight.
Your joints and ligaments experience more wear and tear. Your shoulders become rounded. And this all can result in a variety of dysfunctionalities including:
- Permanent damage to Spinal Cord
- Cardiovascular Diseases
- Bodily Pains, especially in neck and back
- Poor Balance
Yes, a poor sitting posture may not have obvious and short-termed effects. But it generates tremendous negative effects, deemed to affect our health in the long-run.
A poor posture can also affect our emotional well-being, making us tired, exhausted, and more sensitive to pain.
This is why you must make conscious efforts for maintaining a good posture, especially if your job includes sitting for long periods.
What is the proper posture for sitting at a desk all day?
Convinced you need to improve your posture? Then, here’s a rundown on the fundamentals. Apply these 7 methods to improve posture for sitting at a desk all day
Comfortable Office Chair
Keeping the obvious comfort and cushions/lumbar support factors aside, the right office chair should be adjustable and supportive.
In other words, the best office chair should help you sit properly, without compromising on your comfortability.
To make your choice, you should look for a chair that can be adjusted according to your preferred height, provide supportive headrest, and efficiently assist your back.
To support a good posture, your monitor should be placed directly in front of you and the top of its screen should align with your eye level or be slightly below it.
Looking down on the screen can invite multiple strains and pains. It is preferred to have the monitor about an arm’s length away from your eyesight, so you can also avoid the harmful rays that emerge from the screen.
To raise the screen at your eye level, you can adjust the chair height or stack books under the monitor.
Sure you can personalize the top of your desk just in the way you want, but the space under your desk should be clear for your feet, knees, and thighs.
In this way, you can keep your legs at an optimum angle. The height of your computer desk also matters.
If it is too low and cannot be adjusted, you can raise it by placing blocks below the desk legs. On the other hand, if it is too high, you can raise your chair height.
Keyboard & Mouse Placement
Both your keyboard and mouse should be within an easy reach on the same surface, preferably 4 to 6 inches at the front.
If we talk about the position, it is preferred to have upper arms closer to the body, wrists in a straight position, and hand slightly below the elbows when typing or using the mouse.
You can also use a wrist rest when using a keyboard to keep your wrists straight and improve your posture.
Once again the key to a good sitting position is reachability. Whether you keep a telephone, notebook, pen or even just a packet of chips on your desk, it should be at a close distance from your body, so you can reach it without bending your neck or extending your arms.
You should avoid repeatedly stretching for things on your desk.
We have already touched upon the position of arms when talking about the keyboard and arms. Yet, it cannot be left unsaid once again that your arms should be at a 90-degree angle resting position.
This can prevent the arms from stretching or extending, preventing your shoulders from rotating. It can also avoid pain in the upper back, a major concern for many office employees.
To maintain this position, the armrests in your chair will help you to achieve your comfort level.
Leg and Feet Position
Many of us have a habit of crossing our legs or simply folding them in a very bizarre position that seems comfortable.
But positions like these can put considerable stress on muscles, tendons, and ligaments, together with obstructing the blood flow.
While there is nothing wrong with crossing your feet or dangling them, these positions should not be habitual.
Accordingly, the height of your chair and space under the desk should allow you to rest your feet flat on the floor.
The Final Takeaway
It should be clear to you now that sitting in an awkward position can be very detrimental to your health.
And we also know that attaining the correct sitting posture may seem like a very difficult task. Yet, you can start small and gradually incorporate changes to get your body adjusted.
In doing so, you should keep track of your position and do the needful accordingly. And before you know it, pins in feet, headaches, and sore backs will be a thing of the past.
Keeping in mind, that sitting for extended periods is also not a good choice. Instead, you should stand up from your chair preferably, every 30 minutes, and stretch your body and a short walk in your office custody.