How Not To Sit In Front Of Your PC
Before we begin, the diagram is how not to sit at your computer. Sure it is tempting to have your head slumped on the desk as you gaze up at the screen, to type like those bad example Hollywood actors like in fig 4, where they kind of push back as they type.
This article will straighten you out so to speak on how you really should be sitting at that computer desk. Just think the more correctly you sit the less back pain and possibly neck and head aches you will get later on.
Next before you dismiss this article as not being relevant to you, I’d like to ask you exactly how many hours a week do you spend at a computer desk? Would that be 40-60 hrs a week, even more if you include your time at the home computer.
Right, so we have established you spend the equivalent of 2-3 days in total at you computer. That means you need to be sure you are sitting ergonomically or correctly when it comes to your posture in relation to the computer screen.
There is a check list to follow to ensure you are seated correctly.
5 Ways To Sit Right At A Computer
#1. Right Distance
Place your desk at a comfortable distance from your computer not right on top of it!
#2. Right Posture
Seated in your chair, push your hips back as far as they will go. Make sure your shoulders are relaxed by tilting the back of your chair at 100-110 degrees.
#3. Adjust Chair Height
Adjust the height of your chair making sure that your feet are flat on the floor, your knees are equal or slightly lower than your hips.
#4. Keyboard & Screen Position
Pull your chair into your desk towards your keyboard. Think about how you usually type. The ideal position for you is when the top of the computer screen is 2-3 inches above your eye line. At the same time your shoulders will be relaxed, elbows slightly bent and hands and wrist straight.
#5. Are You Comfortable?
As well as following all of the above ask yourself whether you feel naturally comfortable. You will need to feel natural. If not, you may need some other ergonomic device like a foot stool, a wrist holder for when you use your mouse or a screen holder so you can rotate the screen depending on the glare of the light in the office.
If you are having any trouble setting up your office chair or trying to get the correct posture ask your Occupational Health and Safety person or HR. Many international companies nowadays do not want office staff off work ill with back problems.
In many Western countries, companies are liable for being sued if the workers are not looked after in terms of occupational and health safety.
This includes how the workers are seated at their desk since many workers anyway can develop Repetitive Syndrome Injury (R.S.I.) even when adopting the correct posture.
While you may be more relaxed and casual about all of this at home it is ideal that you have a proper desk so that you can sit upright and with the right posture.
After all your back like your feet does a lot of good hard work for you, you could at least put the effort in for looking after it and rewarding it once in a while with a good back massage too!
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