How often have you been sitting for long periods of time and then tried to stand, but because of back pain could barely do so? Had you noticed your sitting posture?
Probably not!
By becoming more aware of how we sit we can usually reduce muscle tension and back and neck stiffness produced by poor sitting habits.
- Adjust the height of the chair according to the height of the work station, ensuring that your hands are: at a 90 degrees angle, between arm and forearm, parallel to the table, and that your shoulders are relaxed and without strain.
- Should your legs not reach the floor in this position, add a stool so as to allow a sitting posture in which your legs are supported, for more convenience.
- Lean back on the chair in a 105 degrees angle. This will reduce pressure on your back. (Use the chair lever to change the angle of the back rest)
- Adjust the height of the back rest of your chair for full support of the lower back (Use the chair lever to change the height of the back rest.)
- Adjust the height of the computer screen until its upper edge is on the same level as your eyes. If the screen is low, its height should be adjusted. Another option is to raise the screen.
- The optimal distance between your eyes and the screen should be that of the extended arm, i.e., between 60 to 70 cm.
- The keyboard and the mouse should be placed side by side, 8 – 10 cm away from the edge of the table, to enable placement of the palms in a straight line with the mouse and the keyboard.
- Make sure that your wrist is positioned straightly when typing and that your wrist is not bent.
- The forearm should be supported by the table or by the arms of the chair.
- Take regular intervals (5 minutes every hour) and perform stretch and relax exercises.
On the physical plain, Yoga has shown incredible promise in treating and managing many illnesses. The practice of Yoga has a number of physical benefits for practitioners.
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