Sitting for long hours in a wrong posture has become a common problem for many people. It can cause a wide range of health issues due to bad posture. From back pains, shoulder pain to neck aches, all these have become the new normal. To help you stay comfortable while sitting and working on the computer, here are 7 tips to help you maintain the good posture while sitting and working at the computer.
1. Invest in an Ergonomic Chair
An ergonomic chair is a must-have for any office setup. It offers support to your back, arms and neck. The adjustable features of these chairs allow you to customize the fit according to your body size and shape. The chair should be at the right height and be able to swivel to allow you to access whatever you need to within your workspace.
1.1 Make Sure the Chair Has Armrests
Armrests on the chair help keep you from slouching on the chair. When you work in a comfortable posture, you are less likely to suffer from muscle strain. It also helps your body to relax with ease.
1.2 Adjust The Chair According to Your Body Type
The height of the chair should be adjusted in a way that your feet should be able to rest securely on the floor. The lumbar support should be at the right spot for your lower back. You can make these adjustments with the help of the inclination and recline of the backrest.
2. Keep Your Keyboard and Mouse at Comfort Level
You should adjust the keyboard and mouse of your computer at the same height of your chair. Both should be at the same height from the floor. This will help you to keep your wrist straight while using the mouse. The keyboard should be placed in a way that it should not be too close or too far from you.
2.1 Mouse Height Should Be Adjusted
The mouse height should be adjusted according to the height of your armrest. For comfortable and ergonomic use, it should be at the level of your forearm. It should not be too high or too low from your armrest.
2.2 Place Keyboard at a Right Angle
It is best to place your keyboard at a right angle and use the sloped position of it. This will help you to keep your arms at a more natural position while typing. Also, you should use a wrist pad beneath your keyboard especially if you have a separate keyboard.
3. Make Use of a Screen Stand or Monitor
To avoid straining your neck or shoulders, you should use a screen stand or monitor for longer work hours. It can be placed in the middle of your monitor and should be adjusted as per your height. In addition, you should try to adjust the angle and height of the screen so that it is at eye level.
3.1 Tilt The Screen For Maximum Comfort
Tilt the screen in such a way that it matches your eye level. This will help you to keep the proper posture while working on the computer. Position your monitor in a way that it should not be too close to your eyes.
3.2 Place The Monitor at a Comfortable Distance
For a comfortable work position, keep the monitor at least arms length away from you. You must also consider your screen size, the graphics on the screen and the ambient lighting needs when adjusting the distance.
4. Adjust Chair’s Seat Angle
If you think that you may get uncomfortable while sitting straight, adjust the seat angle of your chair. This will provide more support and cushion to your back. The angle should be adjustable to allow you to sit comfortably.
4.1 Place A Small Pillow Behind Your Back
You can place a small pillow or cushion behind your back to provide more comfort while sitting. This will help in providing additional support to your back while sitting and will reduce any kind of discomfort.
4.2 Sit An Inch Away from The Edge of The Chair
While sitting on the chair, make sure to sit an inch away from the edge of the chair. This will help to distribute your weight evenly, thereby reducing the strain on your lower back and neck.
5. Move Your Body While Sitting
Moving your body while sitting is an important tip for a healthy posture. It not only helps you to reduce the discomfort, but also helps to prevent stiffness in your body. You should make sure to move your body in different directions such as stretching, nodding and rotating your head.
5.1 Take Breaks
It is also important to take frequent breaks while sitting in the same position for a long time. Taking frequent breaks while working at the computer will help you to stay focused and productive.
5.2 Stand Up and Move Around
Standing up and walking around will help you to re-energize. Moving around will help to get the blood circulation back to the body and help to reduce any kind of stress or fatigue.
People Also Ask
Q: What is the correct posture for using a computer?
A: The correct posture for using a computer is to keep your back straight, your feet flat on the floor, and your elbows and forearms at a 90-degree angle. Make sure to keep your mouse and keyboard at the same level.
Q: How often should you take breaks from computer work?
A: It is recommended to take a break every 30-45 minutes when working on a computer. This helps to reduce the strain on your body and help you stay productive.
Q: How to adjust the computer screen height?
A: To adjust the computer screen height, you should position the monitor at its lowest practical height and place the top edge of the computer screen near eye level. You should also adjust the tilt of the monitor to match your eye level.
Q: Is it necessary to use a standing desk?
A: Standing desks can be beneficial for those who sit for long periods of time. It helps to keep your blood circulation going and reduce any strain from long hours of sitting.
Q: What are the benefits of using an ergonomic chair?
A: Ergonomic chairs provide the necessary support for the body. They have adjustable features that help to customize the fit according to your body shape and size. They have armrests to help keep your arms in a comfortable position, as well as back and neck support.
Conclusion
Maintaining the proper posture while working on the computer is key to staying productive. To help you maintain the best posture while working on the computer, these 7 tips can be of great help. From investing in an ergonomic chair to taking breaks, these tips will help you stay comfortable and productive while sitting in front of the computer.