When it comes to work, there are lots of things on your mind: deadlines, stress, deliverables, angry bosses, difficult colleagues, challenges while concentrating on work and more. Did you know that ignoring the way you sit can end up multiplying your work problems? That’s why you should know about ergonomic seating.
While work problems are associated with emotional and psychological issues like stress, most people ignore the toll it takes on their bodies. You don’t have to fall into that trap.
In this blog, we bring to you the little-known facts about the scientific research on sitting. This specialized field focuses on the biomechanics of the human body to understand the impact on everyday life.
1. Find the correct angle of sitting you are comfortable with:
A 2006 study by Radiological Society of North America studied 3 different postures people tend to use while working.
- 90 degree
- 100 degree
- 135 degree
While the general wisdom says that 90 degree posture is the best, the research found that sitting at an angle of 135 degree is the best.
It keeps your shoulder at the back and eases the tension on your spine. Others recommend 100 degrees as the best posture. The key is to find the angle you are comfortable with.
2. Take regular breaks and move around:
Posture is not just about sitting straight. It is also about taking a break regularly. The act of leaving your seat and moving around will give your back great relief from the stress caused by continuous sitting. Ideally, take a break every half an hour. Walk around the room. Or simply do some simple exercises. Even minor stretches will help a lot.
If you are sure you’ll forget to take breaks, set reminders to leave your desk at regular intervals.
For every 15 minutes you sit, stand for 15 minutes. This will help you maintain a balance in your body and make all your muscles work equally.
3. Adjust your screen and keyboard well:
Your screen should be at your eye level and at center. Arrange your table or your chair depending on your height.
Ensure that the room you are working in is well lit. if it’s dark, you’d need to slouch and strain your shoulders to read or watch clearly.
Your keyboard should be arranged in a way that your wrists are parallel to the floor and at a right angle from your shoulders.
If you are working on a desktop, have a separate keyboard tray with a negative tilt.
4. Distribute your body weight evenly when seated:
Avoid multitasking like using a phone while working on the computer. Using phone with your hand close to your ear or using your shoulder to hold it close to your ear puts a strain on your shoulders, neck and upper back.
Eating or drinking while working can be very distracting and reclining can be stressful on one side.
Distribute your body weight equally on both the hips when seated. Sitting with knees crossed can cause discomfort and pain.
Good posture is something that can be learnt. When you follow the right practices of sitting, you begin to see its positive effects. You won’t feel fatigued easily and you’ll able to work consistently to get a lot done in a shorter period of time.
What do you do to cope with the stress caused by long periods of sitting while working?