When working at a desk, these are some Posture Friendly Tips:
- Choose office furniture that is ergonomically designed and that fits your body.
- The workstation or desk should be at elbow height. Adjust your chair height to meet this need.
- Sit TALL (again THINK TALL) with your back straight and your shoulders relaxed and level. Push you buttocks in to the back of the chair as far as possible. Your buttocks should touch the back of your chair.
- All three normal back curves (see the illustration of the Spine above) should be present while sitting. A small, rolled-up towel or a lumbar roll placed slightly above hip level in the lower back can be used to help you maintain the normal curves in your back, which will also help keep the abdominals in a strong stable position. You should feel that all the muscles, especially in the upper body, are much more relaxed.
- Distribute your body weight evenly on the buttocks and both hips.
- Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips (use a foot rest or stool if necessary). Your legs should not be crossed.
- Don't slouch or lean forward to view work or the computer monitor. Either move closer to the work or move the work closer to you. Tilt the monitor so that the center of the screen is at eye level for easy viewing.
- At your desk at home or school, adjust your chair height and work station so that you can sit up close and avoid leaning forward into the work. Tilt the work up at a slight slant towards you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
- When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
- When standing up from the sitting position, move to the front of the seat of your chair. Lean slightly forward and then stand up by first putting the abdominal muscles in to gear and then straightening your legs. If you have been sitting for a long period, immediately stretch your back by doing standing stretches with arms outstretched above your head.
- Don't cradle the phone between your head and shoulder! It is much better to use the speakerphone or hold the phone in your hand.
- Try to avoid sitting in the same position for more than 30 minutes.
- Get up, walk tall and stretch often!
Correct sitting position without lumbar support (left) and with lumbar support (right).
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