Ajit Karn
Sitting in a proper and ergonomic way is essential for maintaining comfort and preventing strain while working at a desk. Here’s the best way to sit in a working chair.
Best way to sit in a working chair
Chair Height: Adjust the chair height so that your feet are flat on the ground or on a footrest, and your knees are at a 90-degree angle or slightly open.
Backrest: Sit all the way back in the chair, and make sure your lower back is supported by the chair’s lumbar (lower back) support. If your chair doesn’t have built-in lumbar support, consider using a cushion or a rolled-up towel.
Posture: Maintain a neutral posture. Your spine should be naturally curved, with a slight inward curve at the lower back and a gentle outward curve at the upper back. Avoid slouching or leaning forward.
Armrests: Adjust the armrests so that your arms are relaxed and your shoulders are not hunched. Your elbows should be close to your body and form a 90-degree angle or slightly open.
Keyboard and Mouse: Place your keyboard and mouse close enough that you can use them with your wrists and forearms straight and parallel to the ground. Your wrists should not be bent upwards or downwards while typing or using the mouse.
Monitor Position: Position your computer monitor at eye level, about an arm’s length away from you. Your gaze should be directed towards the top third of the screen. This helps prevent straining your neck and eyes.
Breaks and Movement: Even with proper posture, it’s important to take regular breaks to stretch and move around. Try to stand up, walk around, and do simple stretches every 30 minutes to an hour.
Chair Support: If your chair has adjustable features such as tilt, recline, and height, experiment with these settings to find what works best for you. Regularly change your sitting position slightly to reduce the risk of prolonged stress on specific muscles or joints.
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Footrest: If your feet don’t comfortably reach the ground, use a footrest to support them. This helps in maintaining proper circulation and reducing pressure on your thighs.
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Foot Position: Keep your feet flat on the floor or footrest. Avoid crossing your legs, as this can affect your posture and circulation.
Remember, there’s no one-size-fits-all approach to sitting, as individual preferences and body types can vary. It’s important to listen to your body and make adjustments as needed to maintain comfort and prevent strain. If you’re experiencing persistent discomfort or pain, consider consulting an ergonomic expert or a healthcare professional for personalized advice.
