What is a good sitting posture?
– Chin: Your chin should be parallel to the floor. Instead of jutting it forward, tuck it down slightly.
– Shoulders: Relax your shoulders down your back and open up your chest.
– Arms: When you work and rest your forearms on the top of a desk, they should be parallel to the floor.
– Stomach: Tightening the muscles on your belly a bit. This will help support your lower back.
– Back: Don’t flex or arch your spine. Lean back at a small angle of up to 135 degrees.
– Legs: Don’t cross your legs. Both thighs should be parallel to the floor.
– Knees: Your knees should be at the level of your hips, and point straight ahead.
– Feet: Don’t dangle your feet from the chair. Place them flat on the floor. If they don’t reach the floor, adjust the height of your chair or use a footrest.
Tips on keeping a good sitting posture while working from home
- Chair.
– Get a chair with a height adjustment.
– Ask a family member to take a photo of you sitting. Check if your spine is in its natural S-shape.
– Add a cushion or rolled-up blanket to support your lower back.
- Distance is the key.
– Your keyboard and mouse should be about 8- 10cm from the edge of your desk.
– The top of your computer monitor should be about one arm’s length away, at your eye level.
– If you are working on a laptop, try raising it to your eye level using something like books or a shoebox.
– If you need to look at documents, try placing them on a book holder to prevent you from hunching over.
- Move around frequently.
– Move around, change positions frequently, and switch between sitting and standing.
– Set a timer to remind yourself of taking regular breaks.
– Get out of your chair every 30-45 minutes to stretch.
- Work in a standing position.
– You can get a standing workstation, but it can be costly.
– Try a makeshift standing workstation by placing your computer on a bench or your kitchen counter
– Work standing up for 15 or 20 minutes every 1 to 2 hours.
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References:
https://www.cnn.com/2020/04/22/health/poor-posture-work-from-home-remote-wellness/index.html
https://www.health.harvard.edu/staying-healthy/why-good-posture-matters
https://bodyandhealth.canada.com/healthfeature/gethealthfeature/why-good-posture-matters
