Every day, people adopt different postures on their bodies, whether it is to sit, walk, play sports, manipulate the mobile phone or sleep. Usually, we don’t pay much attention to this issue, leaving our trunk and limbs to adopt the position in which they feel most comfortable. However, this supposed comfort area found when spending hours in front of the computer with crossed legs or by bending the back and neck to manipulate our Smartphone could eventually cause us serious injuries.
Ideally, when sitting, try to keep the body in an upright position, in which the back retains its natural curvature, the shoulders are relaxed and the neck is straight. However, these guidelines are poorly followed, causing a series of conditions at the muscular level or, worse, could create a misalignment in regions such as the cervical and / or vertical spine.
On this occasion, we will focus on all those people who work in an office, having to sit in front of the computer for a considerable period of hours. In this way, you will be able to know the correct way to sit down, without generating any type of tensions in your body.
Incorrect posture vs. correct
Sitting down is a natural act of any human being, but not because it is intuitive means that we are doing it correctly. In fact, the main mistake when placing our body on a desk chair is to assume that we are doing well, without having prior documentation. We talk about habits that should be well forged since childhood, to avoid future problems at the muscular or spine level.
But do not worry. Remember that it is never too late to acquire a good posture. So, here are some indicators that will help you discover if you really have an incorrect posture when sitting in front of your desk and how to improve the position of your body.
Muscle aches, stressed shoulders, eye irritation, swollen feet, are just some of the symptoms that a person who spends hours at a desk working in front of his computer might suffer.
Does it sound familiar to you? If so, you should check the posture acquired when sitting, since this discomfort in your body is an alert that you can not let go unnoticed.
These are some of the most frequent actions performed by people with bad posture:
- The computer monitor is generally not level with respect to the height of the head, so the individual is constantly in need of constantly keeping his neck turned or tilted in order to visualize the content. With the passing of a few hours, the muscles begin to strain, causing fatigue.
- Crossing the legs or not resting the sole of the feet completely on the ground is another very common mistake, which generates a certain level of instability in the body and eventually causes circulation problems in the legs.
- The lack of ergonomics of the desk has a great impact. Added to this is the fact that sometimes we place both the mouse or the keyboard far apart. This limits the correct access to them and affects the arms and wrists.
- Bowing your back as a result of not supporting it on the back of the chair is undoubtedly a mistake we have all made while spending some time sitting at the desk.
To achieve a correct posture when sitting, we will need to keep our sight, neck, shoulders, elbows, arms, wrists, back, hips, knees and feet in concordance. In this way, we can avoid fatigue, pain and misalignment of the spinal discs. Why wait for symptoms to appear? Adopting a good position is not a task you will achieve in the blink of an eye, but it is not impossible either. So start with one step at a time. Finally, the important thing is the willingness you have to carry out this change in your daily habits.
When you sit down, it is mandatory that your back is always supported on the backrest, the neck should be held straight and, therefore, the look will always be frontal. It also prevents the arms from being suspended, being necessary to glue the elbows to the body and support them together with the forearms in the rest area arranged in the chair or on the desk. All this will help you keep your shoulders stress free and completely relaxed. On the other hand, remember not to disregard the position of the wrists, since they are very fragile and due to the constant movements when typing could tendinitis.
With respect to the lower area of the body, when placing yourself in the chair it is pertinent that the thighs are held in parallel and that both the hip and the knees form an angle of approximately 90 °, while the feet rest on the floor. In this sense, it is important to avoid crossing the legs, as it would cause an imbalance of the weight and end up directly affecting the spine.
Recommendations regarding furniture
While it is necessary that you improve your posture, it is also true that the furniture used, such as the chair and the table, should comply with some basic rules, since this way you will be much more comfortable.
The first thing to consider is the desktop format, being necessary that it has a spacious surface with a width – depth of approximately 130 x 90 centimeters. This way you will enjoy a suitable area to place the keyboard, mouse and the monitor, allowing you to rest your arms quietly when typing.
The height of the structure is also fundamental, since if it is too low, you will be forced to force the neck. Therefore, office desks have been provided with a standard size that can vary between 70 and 75 centimeters.
With respect to the chair, you will need to have an intermediate height with respect to the table, so that when sitting, your neck, shoulders, arms and other limbs can be aligned. The recommendation is to use a seat with an elevation of 46 centimeters.