To reduce the risk of poor health due to inactivity, we are advised to do exercise regularly and reduce sitting time. It is believed that sitting for long periods of time decreases metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat. But if your job requires you to sit a lot and using a computer, here are some tips to help you sit properly.
- Your back should be comfortable
You would want to adjust your chair, so your lower back is properly supported. It could help you reduce the risk of back pain. You should get a chair that is easily adjustable that you could change the height, back position and tilt anytime. If it is correctly adjusted, it could help you reduce your back strain.
- Adjust your chair
Please fix your chair height so your wrists and forearms straight and level with the floor while you’re using the keyboard. It could definitely help prevent repetitive strain injuries. You would also want to place your elbows by the side of your body so your arm could form an L-shape at the elbow joint.
- Feet on the floor
You should place your feet flat on the floor. Another way you can do is try to get a footrest so you can rest your feet at a level that’s comfortable for you. Just remember that your knees are better to be slightly lower than your hips. Do not cross your legs though, that could lead you to posture-related problems.
- A screen at eye level
You would want your computer screen to be directly in front of you. The recommended guide for placing the screen is about an arm’s length away and the top of the screen around the eye level. To accomplish this, you would want a monitor stand so you can adjust it. Because when the screen is too high or too low, you need to bend your neck and it wouldn’t feel comfortable for you.
- Keyboard placement
When typing, you would want to place the keyboard in front of you with a gap about 100mm to 150 mm to rest your wrists between bouts of typing. Another method is you can try to use a wrist rest so your wrists placed at the same level as the keyboard.
- Keep your mouse close
You should place and use your mouse as close as possible to you. You could also use a mouse pad to help your wrist straight.
- Screen reflection
You do not want your screen to have a reflection. It needs to be glare-free as possible. When there’s any glare on your screen, you should hold a mirror in front of the monitor to know what’s causing it. You need to place your screen in a good position so reflection from lighting or sunlight cannot be made.
- Avoid phone strain
You would want to use a headset if you spend a good amount of time on your cellphone. When you frequently cradling your cellphone between your ear and shoulder, it could strain the muscles in your neck.
- Take breaks
You should take regular breaks between your sitting time. It is not good for your body to be sitting in the same position for a long time. Ensure that you also change your posture regularly. Repeated short breaks are great for your back than fewer long ones because it could give the muscles time to relax.
Those are tips for you on how to sit properly. If you still find your back or muscles in pain, you can make an appointment at Sydney Allied Health Clinic because they offer you a professional treatment to make your body feel great.