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How Should I Be Sitting?

posted Oct 21, 2015, 10:59 PM by Rebecca Smith
With a major percentage of the population currently working in occupations that require them to be sitting at a desk most of the time, and with more people using computers both at work and at home recreationally, it is now more important than ever that people know how they should be sitting at their desk and using their computer. This field is known as ergonomics (“the study of people's efficiency in their working environment”) and aims to optimise posture and workstation layouts. Posture can relate to many aspects, from foot placement to wrist position when using a mouse to back posture. Poor ergonomics can cause a range of avoidable conditions, including but not limited to: lower back pain, carpal tunnel syndrome, tennis elbow, and headaches. However, it can be hard to know what “correct posture” is. So please find below a basic list of recommendations, starting from the top of the body and going to the bottom:

Head and eyes – The computer monitor should be 0-20° below the horizontal line of sight, neck should be kept in a neutral position

Elbow – A bend in the elbow of 90°, give or take 10°, is recommended

Wrist – The wrist should be kept in a neutral position i.e. no bending. This is especially important when using a mouse and keyboard.

Lower back – The lumbar curve should be present in the lower back. Chairs do sometimes provide support for the lumbar curve, otherwise invest in a lumbar roll.

Hips – 90° bend, give or take 10°

Knees – 90° bend, give or take 10°, knees should not be touching the seat edge

Feet - Flat on the floor or on a footrest

If you have been experiencing pain from sitting for long periods of time, or want specific advice on ergonomics, then book yourself an appointment with Arron or myself.



Robert

Physiotherapist Narellan

Difference Physiotherapy Narellan & Camden
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