Sitting in the office for a whole day will certainly cause various hidden dangers to our health. Being used to a sedentary lifestyle will increase the risk of diabetes and cancer, and even lead to death.
“We always remind office workers not to sit at their desks for too long,” NOEM sudnick, a masseur at a physical therapy and rehabilitation center in New York City, told HuffPost
Physiologists believe that “bending knees at right angles is the principle that should be kept in mind when maintaining a correct sitting posture at the desk.”
Sudnick introduced a set of ergonomic sitting tips from head to toe in detail, so that you can get more support when sitting up and avoid bad posture.
I. head and neck
Keep your eyes straight ahead, and keep your eyes parallel to the top of the computer screen (or the upper third of the display screen), so that when you need to look at the text or image at the bottom of the screen, your eyes will naturally droop, without straining and twisting your neck.
It also needs to be remembered that you must look directly at the screen. Those employees who need to view two display screens at the same time at work are prone to turn their upper bodies to look at the other display screen. This kind of improper rotation between the shoulders and hips can easily cause pressure on the spine.
II. Arm and elbow
Putting your arms on the armrest of a chair can avoid being listless, but it will also make your shoulders curl up and cause pain. This is like a suspension bridge, which requires every joint to be mobilized to maintain an elegant posture.
The height of the arms should be kept so that the shoulders can move freely backward and downward, and the mouse and keyboard can be reached without stretching the arms very hard.
The occupational safety and Health Regulations administration of the United States suggests that the best state of elbows is to bend at right angles, so that the forearms can be roughly parallel to the ground, and will not make sitting posture too tiring.
III. lower back
Many newly bought office chairs have built-in support pads for the lower back in the design style, but if your seat does not belong to this latest type, just put a pillow or similar support tools under the back. This method can keep the lower back in a natural reverse C-shaped curve, otherwise there is no support, resulting in excessive body shaking, which is not conducive to spine health, leading to lumbar muscle strain and lumbar disc herniation.
IV. legs
If you sit on an office chair with your knees higher than your hips, it means that the chair is too low; If the position of the knee is far lower than the hip, it means that the position of the chair is too high. OSHA suggests that the best situation is to make the knee slightly lower than the hip, so that the thigh can be parallel to the ground and the calf can be perpendicular to the ground.
v. feet
Both feet should be firmly on the ground, so that the ankles can naturally be at right angles. If your feet are always dangling and swinging and can’t touch the ground, it is likely that gravity has made your back out of the natural curve. Sudnick suggests that you can step on your feet with an empty shoe box.
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