Sitting for hours on end is one of the main causes of musculoskeletal problems for office workers, such as neck and shoulder pain, lower back pain, and carpal tunnel syndrome. Maintaining a correct sitting posture not only minimizes these risks but also enhances work performance and improves overall health.
This is the most fundamental and important posture you need to memorize. Imagine your spine being gently elongated.
Feet: Place them flat on the floor, pointing straight ahead. Keep your feet shoulder-width apart. Absolutely avoid crossing your legs or putting your feet up on the chair, as this reduces blood circulation and twists your pelvis and spine.
Knees: Bent at an angle of about 90 – 100 degrees, slightly at or below hip level.
Hips and Buttocks: Sit deep in the chair so your back is supported by the backrest. Your buttocks and thighs should form an angle of about 90-100 degrees.
Lower Back: Maintain the natural curve of your spine. If your chair doesn't have lumbar support, use a small pillow or a rolled-up towel to pad the area behind your lower back.
Back and Shoulders: Keep your back straight, shoulders relaxed naturally, and pulled back slightly. Avoid slouching or arching your chest excessively.
Neck and Head: Keep your head in a neutral position, with your ears aligned over your shoulders. Your eyes should look straight at the center of the screen. Avoid looking down or tilting your head up at the screen.
Arms: Keep your arms close to your body, with your elbows bent at an angle of about 90 – 110 degrees. If possible, use the armrests for support.
Wrists: Keep your wrists straight and in line with your forearms when typing or using the mouse. Do not bend your wrists up, down, or to the sides. You can use a mouse pad with a soft wrist rest for support.
Screen Position: Place the monitor directly in front of you, at an arm's length away (about 50-70 cm).
Screen Height: The top of the screen should be at or slightly below your eye level. When looking straight ahead, your gaze should be directed slightly downward to the center of the screen without having to bend or tilt your neck.
Research shows that leaning back at a 135-degree angle is the posture that reduces pressure on spinal discs the most. You can occasionally adjust your chair to recline slightly between 110-135 degrees while keeping your entire back against the backrest. This is an excellent way to relax and change your posture.
Maintaining a good posture is not enough. You need to combine it with the following habits:
Stand Up and Move: The human body is not designed to sit still. Every 30-45 minutes, stand up and walk around for 1-2 minutes. You can get water, stretch, or simply do some stretches at your desk.
Desk Exercises:
Neck Rolls: Gently roll your neck in a circle, and tilt your head forward and backward.
Shoulder Stretches: Raise your arms overhead and stretch your body.
Wrist and Ankle Rotations: To prevent joint stiffness.
Shoulder Squeezes: Place your hands on your shoulders and rotate them backward and forward.
Invest in Your Workspace:
Ergonomic Chair: A good chair should be adjustable in height, have a reclining backrest, offer lumbar support, and have armrests.
Adjustable Desk: If possible, a standing desk is an excellent option for changing postures frequently.
External Monitor and Keyboard: For laptop users, use an external monitor and keyboard to adjust their positions appropriately.
A good sitting posture is not a rigid one, but a flexible and conscious one. Listen to your body. When you feel tired, it's time to change your posture or stand up and move. By applying the principles above, you can build a healthy working habit, protect your musculoskeletal system from long-term damage, and thereby improve your quality of life and work.
Khanh An Clinic is the leading medical provider of physiotherapy and treatment for patients with various musculoskeletal conditions. We are dedicated to helping patients restore their full body function and achieve lasting recovery.
