Sitting is something we can’t entirely forgo in our daily lives considering that we do a lot of things while sitting down. Eating, driving, online shopping, watching TV/movies, relaxing, and even working all involves sitting. However, if we don’t find ways to break this cycle; it could be lethal for us.
Sedentary lifestyle may be a thing nowadays, but was never good for our body. In fact, the human body was never designed to be idle for long periods of time. Notice how our body aches everywhere and begs to be stretched just after a two hour movie?
Well, aside from finding ways to get up and move in between long hours of sitting, it’s also important to practice proper sitting posture to avoid any kind of pain and injury in the long run. Here’s how you can do that.
Invest In An Ergonomic Chair
Since you spend a lot of time sitting, why don’t you invest in an office chair that isn’t just comfortable but helps keep your body in proper alignment. Ergonomic chairs target to correct your posture and strengthen your neck by providing lumbar support which is an area that is often slouch when sitting for long periods of time using an ordinary chair. Aside from that it also allows the natural curvature of your back to stay intact instead of you sitting very rigid. You should remember though that there are a lot of different types of ergonomic chairs in the market, they are designed differently from each other. So you should find what fits your body and needs perfectly and not just buy from a specific brand or a specific design because it’s a popular one.
Check Your Vision
Sometimes, the reason why you’re craning towards the computer is not because of bad positioning of screen or anything like that but because you can’t see clearly. Working in front of a computer on a daily basis with a bad eyesight isn’t only gonna make your eyesight worse but can also lead to neck pain. So it’s best you go for periodic eye examination and even use eye wear specifically for computer use.
Maintain Good Distance Between You And The Screen
You shouldn’t be too close to the screen that you can almost kiss it or too far you end up leaning forward to see well. An arm’s length away from the screen is the ideal distance that you should maintain.
Make The Screen High Enough
When you’re sitting in front of the computer with your head straight, you should be looking at the middle of the screen not looking down. If you find that the screen is not high enough you can use the books to put the screen on top of it to increase the height or adjust your seat.
Don’t Make Yourself Twist To Look At The Screen
Neck pain can be caused by working in a twisted posture. To eliminate neck twisting, place the computer monitor directly in front and facing you; not at an angle to the left or right side. A screen that is too high or low can also cause neck and shoulder strain. You will tilt your head backwards to look up if the screen is too high and crane your neck forward if too low.
Get A Document Holder
If you also work with paper documents, you should use a document holder that positions the paper so it can be comfortably seen. This might involve using either an in-line document holder that fits between the keyboard and screen; a document holder mounted at the side of the screen; or a freestanding document holder positioned next to the screen and slightly angle closer to you.
Your Feet Should Be Flat On The Floor
When sitting down, your hips, knees and ankles should be bent at 90 degrees to keep your joints comfortable. Now, this angle should place your feet flat on the floor, however, we all know about leg length differences which may not make this happen. In this case, using a footrest where you can adjust it into and angle of tilt and height is best for your natural sitting posture.
Position Your Keyboard Correctly
Another joint that should be at a 90 degree angle when bent are your elbows. So extend your arm to meet this angle and then adjust your keyboard where your fingers naturally falls. You shouldn’t be straining your shoulders and wrists just to reach the keyboard and type on it. You can also use padded wrist rest to help position your hands evenly with your keyboard if you still find that they’re in an awkward angle when you type.
Don’t Forget About The Mouse
Before anything else, make sure you are using the right mouse that feels comfortable for you hand. It shouldn’t be too big or too small for you to hold and easily use.
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. While you’re using your mouse, your wrist should be straight. Your upper arm should be by your side, and your hands should be slightly below your elbows.
Chiropractic Care
When the pain doesn’t go away, despite the changes you’ve done in your daily routine and habits, the next logical step would be to consult a professional. Instead of relying on pain killers that only numbs the pain but doesn’t really treat the condition, seeking a chiropractor can help detect the real cause of the pain, provide comprehensive treatment that fits your specific condition, and prevent the pain from coming back. The chiropractor can also give recommendation on nutrition and exercises that will help improve your condition.