Ergonomic Sitting Advice
What is the Best Ergonomic Sitting Position?
More people sit at desk jobs today than ever before. With technology growing by leaps and bounds, there’s more to do on the computer and less activity to get people up and moving. While many office workers might think they’re comfortable, they suffer from headaches, back pain, joint aches and stiffness and other ailments. All of that could be due to poor seated positions. To avoid permanent musculoskeletal damage and discomfort, office workers need to take note of (and put into action) good ergonomic seated postures. Use these tips to start practicing better ergonomics.
Start with the Feet
Your feet aren’t something you think about that much when you are sitting, but you should start by positioning them correctly. Your feet need to be flat on the floor or on a foot rest that allows them to be flat. Your legs should be at a 90-130-degree angle and your feet should be at about a 100-120-degree angle.
Straighten the Back
There are many things about using a computer or desk of any kind that tend to force people to hunch over. You should keep your back at a 0-30-degree angle. If you are leaning any direction at all, it should be backward and not forward. If you lean forward, you will have a tendency to hunch your shoulders over. Adjust your chair so that you are able to sit straight up and down, or in a slightly reclined position.
Angle the Arms
Your arm position is very important to how straight you can sit and whether or not you hunch over. If you have to reach out too far, you will likely hunch over and not have a good ergonomic seated posture. Try to keep your elbows at a 90-degree angle and keep your elbows relatively close to your sides to give yourself the best chance of good posture.
Line of Sight
Computer screens are another cause of bad ergonomics when they aren’t positioned correctly. The top of the screen should be 1-2 inches above eye level, so you don’t have to look down, angling your neck in a downward position. Adjusting the screen to the correct height can help you straighten your posture as you sit throughout the day. Be sure to position the screens close enough so that you are able to view the screens without needing to perch in your seat. Generally this is achieved when the screens are positioned arm’s length away.
Steady Breaks
Taking a break from your seated position, even with good ergonomics, every hour is important to keeping your discomfort at bay as well. Stretch a little and walk around and then, when you sit back down again, make sure your seated posture is correct so you can keep up with the benefits it brings.
Getting Advice on Ergonomic Sitting
Correct seated posture takes some time to get used to, but once you know how it’s done, you will start to see results. You won’t have as much, if any, back pain and your wrists and arms will feel less fatigue throughout the day. Contact E3 Consulting for ergonomics training for yourself and other employees around you.
