Sitting for long periods can lead to many problems, including back pain, body aches, and even numbness.
However, we are often unaware of what we do while sitting at our desks. If you’re at a computer all day, you might not realize how uncomfortable your posture is.
You must consider your posture even if you have a good computer chair.
Here are some tips to help you sit comfortably and prevent back pain and the most common mistakes people make when sitting that could lead to pain.
1. You use a laptop for long periods
As a laptop user, this is the hardest thing to learn: it’s hard to have good posture working exclusively on a laptop, especially on a sofa or a lounge chair.
Instead of working exclusively on your laptop, you should pair it with a laptop riser or external monitor to keep your neck and back from straining.
An external keyboard and mouse are also essential, as they help keep your shoulders in a healthier position and your wrists unbent and straight.
2. You’re sitting too far forward
Example of a forward posture
Instead, lean back so that your back is supported by the back of the chair.
However, be careful not to sit on a seat that is too long, as you should always ensure that there is a 5cm space between the back of your knee and the seat to avoid pressure and discomfort.
3. You’re sitting on a hard surface
A properly padded seat can help distribute your weight across your buttocks to avoid uncomfortable pressure points.
If you don’t have a padded office chair, try adding towels or pillows to the one you have.
However, remember that too much padding (imagine sinking too far into a sofa) can also be bad for you, as it can restrict movement, reduce blood circulation, increase skin temperature and cause discomfort. .
4. Your chair height is too high or too low
Example of a chair position that is too high
If your chair is too high, your wrists may be stretched out uncomfortably.
And if it’s too low, it can create a pressure point where your forearms touch the desk and cause your wrists to bend into an equally awkward position.
5. Your feet are not supported properly
The knees here are bent correctly for good comfort
It is common to see people bend their knees back when seated, so that they can rest their feet on the base of the chair.
But this often results in an acute angle of the knees, which can cause discomfort.
Both of your feet should be flat on the floor or on a footrest, and your knees should be bent at an angle of at least 90 degrees.
6. The screen is not positioned correctly
If it is too far away, you may lean forward to look at the screen.
Our monitor should be about an arm’s length away.
The height of the monitor is also important.
If it’s too high, you risk straining your neck muscles and increasing the pressure on your cervical spine, while a screen that’s too low can strain the muscles and ligaments of your neck, shoulders and back. your upper back.
Ideally, the top of the screen should be level with your eyes.
7. You’re not taking enough breaks
Every 30 minutes you should take a short break, as simple as getting up for a drink of water.
The goal is to increase blood circulation and break away from the static postures you adopt when working on a computer.
Often your next posture is your best posture.
Try alternating between sitting at a desk and using a standing desk when working.
And during your breaks, move or stretch.
Additional Tips for Better Sitting
You can get creative with the changes you make to your chair and workspace.
For example, you can use rolled-up towels to provide makeshift lumbar support or thick books to create a booster seat for your laptop.
And if you feel discomfort while working, don’t try to ignore the pain.
Take a second to identify where it hurts and how you can make adjustments to find a more comfortable position.
Your back will thank you.