Many of us spend eight to nine hours per day sitting in front of a computer at work. While sitting is largely unavoidable, maintaining proper posture can help combat the negative effects of prolonged sitting.
According to experts, the negative effects of poor sitting posture include muscle fatigue, whole body pain, bloated stomach and rounded shoulders. However, over a prolonged period of time, these seemingly minor issues can turn into something much more serious — like permanent change in your spinal cord. Here are some tips to learn and maintain proper sitting posture throughout your workday.
Tips for Maintaining Proper Sitting Posture at a Desk
- Keep your back straight, your shoulders back and relaxed, and your buttocks touching the back of your chair. Keep both of your hips even, and avoid favoring any one side of your body. Use a lumbar pillow, if needed.
- Bend your knees at a 90-degree angle. Your knees should be even with your hips.
- Keep a small gap (about an inch or two) between your thighs and the edge of your seat.
- Keep both of your feet flat on the floor. Do not cross your legs, as this restricts proper blood flow. If needed, use a footrest.
- Position your computer monitor an arm’s length away and so that the first line of text is at eye level.
- Stand up and stretch every 30 minutes.