We are sitting now more than ever! Today’s sedentary lifestyle makes the discussion of sitting posture imperative.
The body is built to move. However, if we have to remain still for periods, there are ways that you can try to limit the detriment on the body.
When sitting, the following enables an ideal sitting posture;
- Feet firmly placed flat on the ground.
- Knees at approximately 90-degree angle – try not to tuck feet under chair or cross legs.
- Pelvis and lower spine in neutral – slight forward tilt will allow for a small curvature in the lower back.
- Shoulders over hips.
- Neck and head over shoulders.
A suitable chair also assists in making the sitting position more tolerable to the body. A helpful chair is one that;
- Adjusts in height so that feet can be firmly on the ground and knees bent to 90 degrees.
- Provides a tilting component to encourage spine curvature.
- Provides some lower back support or room for a lumbar roll, which will prevent overload of the lower spine muscles.
When thinking about sitting at a computer/workstation, similar principles are applied.
- Sit so that your computer is facing directly front on.
- Your elbows should be approximately 90 degrees.
- Your wrists should be in line with your forearms when looking from above and to the side.
- The keyboard should be flat.
- The computer monitor should be at eye level.
- Sit approximately an arm’s length away from the monitor.
- Follow the above seat guidelines.
- If feet are unable to touch the floor, aim to use a footrest.
- Keep your mouse close to your keyboard and utilise the desk to support your arms whilst typing and using the mouse.
- The best advice to combat a stagnant position is movement – so get up and move every hour walking and performing mobility exercises.
If you would like more information on the perfect ergonomic setup speak, to your physiotherapist today!
Call our friendly team on 9578 6588 or click the button below to book your appointment.
