Many hours of sitting in front of a computer are not recommended for anyone, but since many jobs require it of us today, it is necessary to adapt to the work environment, both in the office and at home.
There are workplaces where ergonomics and adjustment of the work environment are provided. If not, you can also consult with an occupational therapist who specializes in ergonomics and get personalized highlights.
There are general guidelines for sitting ergonomically in front of a computer that must be observed in order to reduce pain:
- Sit with your feet supported on the floor, and your computer screen at eye level
- Elbows supported on the table or on the chair handles
- The wrists are placed on the table, without an angle
- Loose neck and shoulders
- Elbows supported on the table or on the chair handles
- The wrists are placed on the table, without an angle
- Loose neck and shoulders
- Supported lower back, a small pillow can be added if needed
- Thigh parallel to the floor, an angle of about 90 degrees between the back and the thigh
A chair is needed that can be adjusted according to your height and the height of the table in order to keep the principles written above.
In addition, it is recommended to separate the keyboard from the computer even when working with a laptop, so that the screen height and keyboard position can be adjusted more correctly and ergonomically and they are not dependent on each other (in the case of a laptop it is recommended to add another keyboard).
Regardless of ergonomic sitting, it is recommended to take proactive breaks and at least every hour take a short walk and relax the muscles and joints as well as let go of the eyes from prolonged viewing of the computer screen.
You can also stretch on the chair or stand.
This content is provided for your general education and information only. It does not necessarily reflect Belong’s views and opinions. Belong does not endorse or support any specific product, service or treatment.
