Stuck at your desk all day? It’s vital for your health to maintain a proper sitting posture at your computer. Follow these guidelines for optimal sitting action!
1. Pull your shoulders back
Pulling your shoulders back will instantly straighten your back and neck, which will keep you from hunching over your keyboard or computer.
2. Keep your neck straight
Sometimes pulling your shoulders back isn’t enough. Sometimes, when people pull their shoulders back, they still hunch their necks. If you’ve got a neck that just won’t straighten out whatever you do, you can use a breathable, discreet neck brace to keep your neck straight and narrow.
3. Keep everything at eye level
It’s important that your computer monitors are at eye level when you’re using them. This will keep you from stooping forward to get a look at your screen.
4. Engage your core
Your core muscles, including your abdominals, latissimus dorsi, and lower back, are vital for maintaining a good posture. It’s these muscles that you’ll feel working when you try to sit up straight for long periods of time. Is your midsection not quite strong enough yet? Use a special cushion to engage in active sitting that will help strengthen those core muscles.
5. Use a mirror
Sometimes, making good posture a habit means self-spotting, catching yourself when you begin to hunch, or slump.
Use a reflective surface like a window or mirror as a reminder to straighten up. Remember: the more you do it, the easier it will become.
6. Take a lot of breaks
Humans weren’t meant to sit for long periods of time. It’s far easier to maintain a good posture when you’re standing.
Take regular breaks from your work every 30 minutes. Talk to a colleague, make a coffee, go to the bathroom - whatever you need to do to get moving.
7. Adjust your chair
You’re going to be sitting in your chair for hours, so it’s important that it’s adjusted for your body.
Make sure that you’re using a chair that has enough lumbar support to help you sit up straight. Adjust the seat so that your feet touch the ground and your legs hang off at 90-degree angles. If your chair has armrests, adjust them so that they do not force your shoulders to hunch and allow your arms to rest at a 90-degree angle when working on a keyboard.
8. Use a foot stand
Sometimes we don’t always get a good chair.
Many of us have to use chairs that, no matter how adjustable they are, don’t let our feet touch the floor. Or, if they do let our feet touch the floor, we’re working at desks that end up being too high.
What’s a lowly desk worker to do?
Position your chair so that you’re at eye level with your monitor and can comfortably type. If there is still a gap between your feet and the floor, use a foot stand to plug it.
9. Use a handset
Nothing throws your posture off like having to clamp a phone receiver between your shoulder and ear. Every once in a while, we need to speak on the phone and type at the same time. Use a hands-free set so you can speak, type, and sit up straight all at once.
10. Position your keyboard correctly
Your keyboard should be easily within reach when your arms are hanging down at 90-degree angles from your shoulders. Your keyboard should also be parallel with your forearms and be angled with the keyboard legs so that it suits your fingers
11. Position your wrists correctly
Ideally, your wrists should not rest on a flat surface in front of the keyboard; they should be parallel to the surface that the keyboard is on, and slightly above the keyboard itself. Use a wrist rest to position your wrists ideally in relation to your keyboard.
12. Get the lumbar support you need
Not everyone’s back is the same shape and your chair may not offer the support you need to sit up straight. Consider using a moldable back support device that you can use in any chair that will fit specifically to the contours of your back.
13. Use a posture brace
At the end of the day, some of us need a bit of extra help in improving our posture. If you struggle to maintain a good posture for a prolonged period of time, then a posture brace might be for you. They work by gently pulling your shoulders back and straightening your spine. Wear them for a few hours a day to help you maintain a good posture, and within a few weeks, you should be sitting up straight all on your own.