Because the modern workplace doesn’t invite much movement, our health has continued to suffer the consequences. But, we can do a lot to improve our health by these simple healthy sitting positions in the office.
Support your back and learn to adjust your chair
If your office chair doesn’t have a lumbar support, grab a small towel and roll it up. A small pillow will also work. When you slide back in your chair after finding your proper posture, place the towel or pillow between the chair and your lower back. This support device should help you maintain good posture. If the towel or pillow is too large, you could be forcing your spine into an awkward position that will be painful quickly.
Put your feet on the floor
Make sure your body weight is distributed evenly across your hips. Bend your knees at a right angle, and make sure your knees are either even with your hips or slightly below. Your feet should be flat on the floor. If you’re wearing shoes with heels, removing them may be most comfortable. If your feet can’t reach the ground, use a footrest. Do not sit with your legs crossed. This can reduce blood flow and cause muscle strain.
Keep your monitor at eye level
From your seated position, move the screen directly in front of you. Extend your arm, and adjust the monitor until it’s about an arm’s length away. Next, adjust how high the monitor is. The top of your computer’s screen should be no more than 2 inches above your eye level. Computer monitors that are too low or too high can strain your neck and eyes. It’s important to have your eyes in line with the area of the screen you focus on the most. Looking down at your screen puts excess strain on your neck, to avoid strains. Stacking books under your monitor is a simple trick if you need to raise your screen to be at eye level. And if you happen to be a multi-monitor worker, make sure you apply this tip to the monitor you use the most. Your keyboard should sit directly in front of your computer. Leave 4 to 6 inches between the edge of your keyboard and the desk so your wrists have room to rest while you type, straining your eyes could cause muscle fatigue and pain.
Objects should be kept frequently within your reach
Your computer mouse should be on the same surface as your keyboard, and it should be within easy reach. Stretching to reach any item could cause muscle strain and fatigue. Items you use frequently, such as a stapler, phone, or notepad, should be very close to you while you’re sitting. Repeated twists and stretches may lead to joint pain. When your arms are stretched and extended, your shoulders actually start to rotate forward, causing you to lose strength in your upper back. To avoid shoulder injuries and chronic upper back pain, keep your arms at a comfortable angle in a nice, neutral resting position. Chairs come with armrests for a reason, so don’t be afraid to let them lend you a helping hand!
Ms. Stella C. Ekawu, is the Sports Instructor, Skyline University Nigeria. She has a Bsc Ed in Physical and Health Education from Bayero University Kano, Nigeria.