Adopting the correct sitting position is very important for maintaining spinal health and good posture. You too can improve your sitting position by following a few simple guidelines.
• Choose a chair that supports your spine. Adjust the height of your chair so that your feet are flat on the floor or footrest and your thighs are parallel to the floor.
• Arms directly at your sides; keep your elbows comfortably bent close to 90°. Make sure your arms are parallel to the ground. Adjust the armrests of your chair so that your arms rest slightly above them with your shoulders relaxed.
• Distribute your weight equally on both hips, avoid leaning to one side.
• Position your computer monitor 45-60 cm from your face with the top 1/3 of the monitor at eye level.
• Avoid sitting for long periods of time, take periodic breaks of at least 10 minutes for each sitting hour.
• Keep your frequently used objects (such as phone, notepad) within easy reach.
• Try different keyboards and mice. Make sure your keyboard is directly in front of your computer. Leave 10-15 cm between the edge of your keyboard and the table so that your wrists can rest while you type. Position your keyboard and mouse close to each other. Use an ergonomic computer mouse that helps prevent wrist fatigue and conforms to the natural shape of your hand.
• Use cushions if there are places where your neck and back do not meet the chair comfortably.