proper sitting posture at the computer
How you sit and how you position your body when working with a computer is of particular importance. You may work long hours at the computer, so it is important to know that being in this position will greatly affect your health and performance. Sitting incorrectly behind a computer can greatly damage your body. Here is a four-step list of things you can do at work to make sure you are sitting at your desk properly and that you can prevent any harm by following them.
Step 1: Your chair
Pull your hips back on the seat as far as you can.
Adjust the height of the chair so that your feet are on the floor.
Adjust the back of the seat at an angle of 100 to 110 degrees.
Use inflatable pillows or small pillows if necessary.
If your chair has an active back system, use it frequently to change position.
Adjust the armrests (if installed) to keep your shoulders comfortable.
Adjust the height and tilt of the monitor. Ideally, the monitor should be at eye level, but this may not be possible for your computer.
Likewise, you may need to tilt or lower your head to prevent eye and neck fatigue.
If you can, place the top of the monitor about 2 to 3 inches above your eye level.
If you wear dual-lens glasses, slide the monitor to a level that is easy to read.
Step 2: Keyboard
An articulated keyboard tray can provide the desired position of the input devices. However, you also need to adjust the mouse and foot distance and have the mechanism for adjusting the height and incline.
Drag the keyboard close to you.
Place the keyboard directly in front of your body.
Determine which parts of the keyboard you use the most, and adjust the keyboard to focus on that part of the body.
Adjust the height of the keyboard so that the shoulders are comfortable, the elbows are slightly open (100 to 110 degrees), and the wrists and hands are flat.
The inclination of the keyboard depends on your sitting position.
Use the screen tray mechanism or keyboard stand to adjust the tilt.
If you are sitting forward or upright, turn the keyboard at a negative angle.
The wristband can help maintain neutral positions and hard surfaces.
Using a wristband for typing is not recommended.
Avoid overuse of wristbands or wristbands that are on top of your keyboard strap.
Place the cursor or mouse as close to the keyboard as possible.
Place it on a slightly sloping surface.
If your keyboard is not fully adjustable, you may need to adjust the height of your chair or use a bench for sitting comfortably.
If you do not want your foot to hang, use a footrest.
Step 3: Page, file, and phone
Improper page layout and reference files can lead to silly situations.
Adjust the page and reference files so that your neck is in a neutral and comfortable position.
Place the center of the screen directly in front of you and above the keyboard.
Place the top of the screen about 2-3 inches above eye level. (If you wear dual-lens glasses, drag the screen to an easy-to-read level).
Stand at least one arm away from the screen and then adjust the distance for your vision.
If there is not enough space, place the reference files in a document holder next to the page.
Position the monitor at the right angle to the windows.
Adjust the curtains as needed.
Adjust the vertical angle of the screen and control the screen to minimize aerial light.
Other techniques for reducing radiation are glasses, radiation filters, light filters, or secondary work lamps.
Use the headset and speaker to eliminate phone rotation.
Step 4: Stop
Do a short stretch every 20 to 30 minutes for 1-2 minutes.
Rest for at least 5 to 10 minutes after each hour of work or change the type of work. Always stay away from your computer at lunch.
Relieve eye fatigue by resting and focusing your eyes.
Stay away from the screen and focus on something.
Close your eyes with your hands for 10 to 15 seconds.
Use the correct position when working.
Move as far as possible.