No matter how correct a posture is, it should not be rigid and unchanging. If you sit for long periods of time, you need to constantly change your sitting posture, such as bending forward, sitting up straight, or leaning back. You can switch between 2 to 3 safe sitting postures. Most importantly, after every 40 minutes of sitting, you should stand up and take a break, pour a glass of water, visit the restroom, or stand up and chat with colleagues. Even simple movements like stretching your body are beneficial for your bone health.
TIPS: When you're not typing or browsing the internet, such as during meetings, it is recommended that you slightly lean back so that your body forms a 135-degree angle with your thighs. Researchers have found through experiments that compared to leaning forward or having a right angle between your waist and thighs, a 135-degree angle puts the most even pressure on our backs, which is most effective in relieving back pain.
Aside from meetings, most of our time is spent working in front of a computer. If the distance between your eyes and the computer screen is not appropriate, it can easily cause neck pain and vision deterioration. Experts suggest that a distance of 50 to 70 centimeters between the eyes and the monitor is the most suitable for office workers. Additionally, the monitor's position should not be too high or too low. You can follow this method: maintain the correct sitting posture, close your eyes, then slowly open them. Your line of sight should land slightly below the center of the computer monitor. Experts believe this angle is most beneficial for the neck, allowing the neck muscles to relax effectively.
TIPS: Even if you're very busy at work, don't forget to give your body 1 to 2 minutes of healthy time by doing some desk exercises to relieve the fatigue in your neck: Sit up straight, place your hands and forearms flat on your thighs; slowly turn your head to the right, hold the tension for about 5 to 10 seconds. Then switch directions and repeat.
Since we were young, our parents have always told us to sit upright, and this rule is still relevant today. Although sitting without crossing your legs or leaning back may not be as comfortable, it conforms to ergonomics and effectively protects our spine. Therefore, when you sit on a chair, please follow the "three right angles" principle: form the first right angle at your knees under the computer desk; form the second right angle between your thighs and back; form the third right angle at your elbows. This ensures that our bodies are neither overly bent nor randomly leaning back, and the weight is evenly distributed across the entire spine, significantly reducing its pressure.
The seat that accompanies you for more than 8 hours each day is definitely an important health partner and a prerequisite for correct posture. Since adjustable-height workstations are still quite rare, the chair must be able to adjust in height. Otherwise, if the chair is too high or too low, you will have to spend the whole day with your head down or up, which increases the burden on your cervical vertebrae. The chair’s backrest should also be adjustable, allowing you to freely adjust it to 90 degrees or 135 degrees, giving your back a rest whenever needed. The chair should ideally have wheels to make your workspace flexible and spacious. If possible, the chair should have armrests to allow your elbows to lightly rest, helping reduce the load on your elbows.
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