Sitting Postures at Work

Sitting Postures at Work

Everyone has heard that standing up straighter makes you appear slimmer, taller and more confident. But how important is posture when sitting?

Studies have shown that people who have good posture automatically have more importance attributed to them by others. Slumped shoulders say you are depressed or don’t like yourself. Good posture says you believe in yourself. It conveys a sense of self-respect and a sense of strong self-worth. Good posture in someone also implies that the person is ‘a natural leader’. Others will tend to flock to those with good posture. Posture’s importance is not overrated; it is one of the most important things that one can say to others about one’s self, without uttering a word. The art of sitting tall, with one’s hands loosely in one’s lap, or at one’s sides, should be practiced often so to appear more natural when they find themselves in stressful social or business situations.

If you work in an office and use a computer, you can avoid injury by sitting in the right position and arranging your desk correctly. Follow these tips:

Support your back
Avoid back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so that you can change the height, back position and tilt. Have your knees level with your hips. You may need a footrest for this.

Adjust your chair
Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body, so that the arm forms an L-shape at the elbow joint.

Rest your feet on floor
Your feet should be flat on the floor. If they’re not, ask if you can have a footrest, which lets you rest your feet at a level that’s comfortable. Don’t cross your legs, as this can cut off circulation and cause hip problems.

Take small breaks during your workday to release some of that muscle tension. Studies have shown that constant sitting is very damaging to your health. Try walking around for a couple minutes, standing and doing stretches—anything to break up a full day of sitting on your bottom is good for you!

  • Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.

Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance. Rest your eyes by covering them with your palms for 10-15 seconds. Use correct posture when working. Keep moving as much as possible.