Detailed instructions on 6 correct sitting positions for office workers

According to doctors, 75% of fatigue and muscle and joint pain are due to incorrect computer posture and 25% are due to lack of balance between work and rest. Here are experts' recommendations on how to sit properly to avoid health problems:

leg pain

Do not cross your legs or interlock your feet. This will negatively affect blood circulation, compress the veins, causing numbness and increasing the risk of restless leg syndrome.

Solution:First, you need to adjust your chair. Your feet should not be dangling and your knees should not be pressed against the seat. Place your feet on the floor or a footstool if your feet are not touching the ground so that your legs are always bent at more than a 90-degree angle.

Back-ache

• The depth of the chair should match the length of your hips. If you sit on a chair that is larger than your hips, you should place a pillow under your lumbar region. Otherwise, your hips will tend to slide outward, causing strain and back pain.

• The backrest should be very comfortable, with a natural curve so that the back does not curve like a question mark.

• Don't rush to change your posture if you feel uncomfortable. Once your muscles are in the right position, some people will relax and the posture will become comfortable, but for others this doesn't happen immediately.

Hand fatigue

When you work on a computer, your hands are constantly in motion. Poor posture and prolonged use can cause persistent pain that feels like numbness in the hands in the morning.

The best position for your shoulders and arms is when the keyboard, mouse, and elbows are in a straight line. Your wrists should be straight, not leaning to either side. The upper part of your arm and the lower part should form an angle of more than 90 degrees, so that the lower part of your arm rests on the table.

neck pain

To avoid neck pain and headaches, it is important to keep your eyes parallel to the screen. If your eyes are lower than the screen, you will tend to arch your back or lean back in your chair. This will increase the pressure on the discs, which can lead to disc herniation in the long run.

Sit in a chair, close your eyes and relax. When you open your eyes, if you find yourself looking straight at the screen, then you are in the correct sitting position. If necessary, use a stand to bring the screen level with your eyes.

The screen should be directly in front of you, not to the side, so that pressure on your head and neck is minimized.

Eye pain and strain

When you work with a computer for too long, computer eye strain syndrome will appear with symptoms such as blurred vision, watery eyes, red eyes, followed by headaches and irritation.

• Adjust your sitting posture in front of the computer. According to doctors, the appropriate sitting posture is to have your eyes level with the screen, with a distance from your eyes to the screen of about 50 cm.

• Eliminate glare from your computer screen. If your computer is near a window, change your seat or close the curtains. Also adjust the lighting, contrast, and font.

• It is best to wear special glasses to reduce eye fatigue.

• Don't forget to exercise. You can look out the window or move your eyes around the room every hour for at least 20 seconds. You can also do simple eye exercises.

Tired limbs

If a person has a sedentary lifestyle and likes fatty and sweet foods, cholesterol will "stick" tightly to the blood vessel walls.

Symptoms such as pain, tired legs, swollen legs, high blood pressure will appear late at night.

Set aside at least 15 minutes of exercise each day. Try to walk more than you drive and most importantly, eat healthy.

According to Dantri