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Having poor posture can lead to various health problems in the future, including back and neck pain. You can avoid them by using an ergonomic chair or by actively paying attention to your posture until it becomes natural.
Why posture is more important than ever
People are spending more hours in front of the computer than ever before as they are becoming a staple in our daily lives. Whether you’re working, playing games, watching shows or movies, or just browsing the Internet, chances are you’re doing it while sitting down.
Most of us already know that poor posture can lead to a host of health problems over time. This includes everything from back and neck pain, rounded shoulders, spinal dysfunction, headaches, and even carpal tunnel syndrome. In other words, it’s important to be aware of your posture now so you can prevent potential injuries from occurring.
Having good posture will not only prevent pain and injury, it can also help improve your focus and concentration by increasing energy levels and circulation. You will feel much better in the long run if you continue to maintain good posture. It doesn’t take much effort but rather your attention to do it.
Why should you use an ergonomic chair?
Before you worry about your posture, you’ll want to get yourself an ergonomic chair. These chairs are designed to make you sit with good posture without thinking about it. They allow your shoulders, hips, and spine to be properly aligned, supporting your entire body so you don’t have to worry about slouching or slouching.
If you decide to opt for a normal chair instead of an ergonomic one, you will need to actively pay attention to your posture. This is not going to be easy as you will be busy while you are at your computer. He may be able to maintain good posture for a while, but he may not notice when he begins to slouch. This is why we recommend getting an ergonomic chair if possible.
the best posture
For those with an ergonomic chair, make any necessary adjustments until you can achieve the following posture. Then all you have to do is sit back and lean back in the chair, it’s that easy! If you don’t have an ergonomic chair, here’s what to do.
Start by sitting in the center of your chair so your hips evenly distribute your weight without leaning to one side.
Adjust the height of your seat until you can plant your feet firmly on the ground. If you can’t, use a footrest. Your knees should be bent at 90 degrees, and they should be level with or just below your hips. Make sure your butt touches the edge of the seat while leaving a small 2-3 inch gap between the edge of the seat and the bottom of your thighs.
Now recline your chair so that it is at a 100 to 110 degree angle. The back of the chair, while slightly reclined, should keep your back straight to provide adequate support. You shouldn’t be hunching forward at all. An ergonomic chair will have a lumbar area to support the lower back.
Keep your shoulders back and your neck and head up. Ergonomic chairs usually have a headrest to support the neck. If your chair doesn’t have one, you should actively keep your neck straight, make sure you’re not learning forward. Your ears should be in line with your shoulders to make sure you’re not doing this.
Adjust the armrests of your chair so they are at the same height and around the height of your elbows. Your arms should sit comfortably at a 90-degree angle with your hands comfortably resting on your keyboard. When you manipulate the mouse, control it from your shoulder instead of your wrist so that it stays straight.
Positioning your monitor or laptop
For those on a desktop, start by placing your monitor 20 to 30 inches away from your arms. Make sure you can read the first line of text at eye level without feeling like you need to lean forward. Your neck should always remain in a neutral, upright position. For those who use multiple monitors, avoid turning your neck from one screen to another. Instead, rotate your chair so your neck stays in a neutral position.
The problem for laptop users is that the screen and keyboard are connected to the same device. You need to be looking at your monitor at eye level, so the best way to achieve this is by using an external keyboard. Use your laptop screen and position it as described above while keeping the keyboard at arm level.
And that’s it! Remember to get up every 30-60 minutes to move around a bit to prevent your body from getting too stiff and slouched. This helps ensure that you maintain this good posture once you sit back down. With enough practice, you will naturally sit with good posture without thinking about it. However, it may take some time.
If you ever feel discomfort or pain, take a break and adjust your posture or position. There may be something wrong, so keep making adjustments until everything feels natural and perfectly relaxed.
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