Proper Sitting Posture at the Workplace

“Sit up straight, not hunched over”—this is the kind of advice we often received from our parents when we were children. Our bodies were not designed to sit in chairs for long periods, but in today’s busy lifestyle, this has become a reality. If we look at our spine from the side, it has a natural curve, somewhat like the English letter “S”. This is the normal curvature of the spine. For those of us who work sitting for long hours, if we don’t adopt the proper sitting posture, the risk of developing a hunched back increases as we age. Not only that, but this can also lead to joint degeneration, added stress on ligaments, and pain in the muscles and back. To ensure the different parts of our body function properly and don’t tire easily, and so that the joints and muscles remain at ease, we must sit while following the rules of proper posture.

Rules for Sitting Correctly

• Sit upright on the chair.
  Do not sit with your neck or back bent. The lower back should be in contact with the chair without leaving any gap.
• Keep work tools within easy reach.
  Whether you are working on a computer or writing in a notebook, your work materials should be placed at a convenient distance.
  Avoid sitting too far away from or too close to the table.
• Don’t let your arms hang while working.
  When writing or using a keyboard and mouse, make sure your entire arm—from fingers to elbow—rests on the table.
• Place both feet comfortably on the floor.
  Your thighs should be parallel to the ground.
  No part of your body should be left unsupported or dangling.
  Proper support is essential while working.

By maintaining the correct sitting posture, you can avoid back and waist pain as well as neck pain.

Eye Level

The upper third of your computer monitor should be slightly above eye level. If you have to look up or down, adjust the height of the monitor accordingly. This will reduce strain on your eyes and lessen the tendency to lean forward.

Sit Comfortably

Many people sit stiffly in an attempt to maintain the right posture, but while sitting, your shoulders and back should be relaxed. Ensure your wrists rest comfortably on the table.
This helps prevent Carpal Tunnel Syndrome, which occurs when the nerves in the wrists get compressed. Keep your feet flat on the floor, without bending them unnaturally.

Walk and Stretch

Don’t forget to leave your chair from time to time for a short walk and to stretch your body.
While standing, place both hands behind your lower back and gently push your hips forward to stretch your torso.
After that, sit down and tilt your head backward, slowly rotating it in a circular motion to relax your neck.