If you want to have a correct sitting posture, you should pay more attention to yourself from the feet to the head.
Do you feel the pain in your shoulders and back after a whole day working in front of the computer? It is likely because of the long sitting time and the bad posture. If you don’t want to stand up or can not move, but also want to sit comfortably, then you should sit in a better posture.
A good sitting posture is not just a chest up. The angle of the feet to the head, the choice of chairs and adjustments of computer, etc. are all important.
Choose an adjustable office chair. Then adjust the seat height to ensure that your full feet can rest flat on the floor. When the seat is too high, the feet will dangle or stand up on tiptoes, so you need to adjust the height of the chair down or pad a balance board under your feet. When the seat is too low, sitting down will bend the knees and hook the feet, which will make you feel uncomfortable.
Make the angle between your thigh and calf at 95° to 100°. it is a more comfortable posture. At this time, your thighs and hips evenly bear the weight of your body, which will make you feel more comfortable.
When you are standing naturally, the spine is not in a straight line but has a slight curvature in all segments. After sitting, you should basically maintain the degree of curvature that can make you feel more comfortable.
The most common wrong sitting posture is to bend over and sit like a shrimp, which will significantly increase the pressure on the spine and its surrounding muscles. However, if you sit straightly like a bow, it will also cause back pain. Sitting slightly upright in the middle state is best.
The natural state of the thoracic vertebrae is a little bent. Hunchback is not good, but completely straight is also not great. You’re better to maintain a slightly bent state.
The bending direction of the cervical spine needs to be the same as that of the lumbar spine. Overly low head, the cervical spine will fold in the opposite direction, which will prone to headache or shoulder and neck pain. Moreover, the weight of the head is equal to one-seventh of the body weight. Extending the head forward will raise the pressure on the neck 3 to 5 times.
To reduce shoulder and neck pain, you need to avoid shrugging your shoulders and hanging your arms. Supporting your elbow and small arms on a table or armrest can help your shoulders relax. Keep the angle between the large arm and small arm at about 100° while typing. The pressure on the shoulder and neck will be less.
When you need to sit for a long time, try to choose an office chair with a backrest. Leaning can reduce 60% of the spinal pressure and the muscles are more relaxed and less fatigued. If you sit for a short period of time and would like to take the opportunity to exercise, you can choose a stool without a backrest.
Among the different types of backrests, the one that fits the natural curvature of the spine is the most comfortable. If the backrest of your chair is very straight, you can add a thin pad behind your waist to support the lumbar region.
When there is no table to support your arms, the armrests of the chair also can help take the weight and reduce the pressure on your shoulders and neck.
Suitable office furniture just plays a subsidiary role in people’s health. The most important thing is to check and improve your sitting posture.