Are you one of the millions of people around the world working from home because of the pandemic? If so, then there’s a chance that you’ve been feeling pain across your body.
Experts say that poor posture can lead to back pain and neck pain. Though you are sitting comfortably in your chair, using the wrong sitting position for several hours can lead to pain and discomfort. Aside from back pains, poor posture can lead to other health problems.
Thus, it is important to find the best sitting posture for your body. How exactly should you sit, though? What are the key factors to consider when sitting for extended periods?
Continue reading below where we discuss the best sitting posture for gamers and workers alike.
The Best Sitting Posture Starts With Back Support
Whether you’re working at home or a gamer who plays from day till night, achieving the best sitting posture begins with your back. You need to revisit your back support.
Is your back getting the proper support it needs? Ideally, you want to invest in an ergonomic desk chair or a comfortable gaming chair. These chairs provide ample back support that reduces the stress and friction between your bones and muscles as you sit.
However, these chairs are not that cheap. If you don’t have the money yet, you can improvise by creating your own lumbar support for your chair.
Get one of your small towels and roll it up. Sit down on your chair and commence with your correct posture. Thereafter, slip the towel between your lower back and the chair.
Alternatively, a small pillow will also work. Make sure the pillow is not too large as it may put pressure on your spine and cause discomfort.
Adjust Your Chair
If you don’t have an ergonomic chair, you must learn how to adjust it the right way. To do this, sit on your chair and move it up or down until both your knees and hips are even.
Also, you want to make sure that both your legs are parallel with the ground. As for your arms, they too should be parallel to the ground.
Even your elbows should be in their proper position. You need to plant them by your side while extending your arms until they form an L-shaped bend.
Mind Your Feet
When it comes to your feet, make sure they are resting flat on the floor. As you position your feet, bend your knees at a right angle. They should also be even with your hips.
And as you do this, you want to distribute your body weight across your hips.
If in case your feet do not reach the floor, consider using a footrest. And if you’re wearing shoes with heels, it is best to remove them while sitting.
Additionally, try not to cross your legs while sitting. Crossing your legs for extended periods can affect the blood flow in your legs. In turn, it may result in muscle strain.
The Screen at Eye Level
The position of your eyes in relation to your computer screen is also crucial in achieving a comfortable sitting posture. The proper way to achieve this is to keep your screen at eye level.
To do this, assume your seating position and hold your laptop by the sides. You want to move the screen directly in front of you. From there, slowly extend both your arms until the monitor reaches a distance of an arm’s length.
After securing the correct length, get the height of the monitor right. The key is to position that top of your computer screen about 2 inches above your eye level. Having it too high or too low can strain your eyes and neck.
If you are struggling to adjust your laptop’s height, stack a couple of books underneath your laptop.
Your Mouse and Keyboard Matter
The positioning of your mouse and keyboard also counts in achieving proper sitting posture. For your mouse, make sure it sits on the same surface as your keyboard. You should also be able to reach it easily without having to stretch your arm significantly.
When holding the mouse, make sure to keep your wrist straight. Moreover, keep your upper arm right by your side.
If you’re using a desktop, make sure the keyboard sits right in front of your computer. Furthermore, leave some space between the desk and the edge of the keyboard for your wrists to rest on. This space should be about 4 to 6 inches max.
Sitting Positions to Avoid
Aside from learning the proper sitting posture, you should also be aware of the bad sitting positions. These are positions that will overwork your postural issues.
Avoid sitting while slumping on one side while bending your spine. Avoid crossing your ankles, knees, and even your arms.
If you love to dangle your feet while sitting, drop the habit. If you’re sitting in one position for a long time, you better do some moving in between.
Tips for Improving Posture
Last but not least, you should learn some simple but helpful tips for improving your posture. For starters, incorporate regular exercise into your schedule. Start with 30 minutes of brisk walking and stretching, three times a week.
As you develop the habit of exercising, slowly build up your muscles. Add some lunges, squats, and push-ups to your exercise routine.
When looking at your laptop or mobile devices, sit up straight and look directly forward. This will help prevent neck strain along the line.
You should also get into the habit of using your knees to lift instead of your back. While it may not seem relevant, it helps ease any tension you may feel while sitting down. It’s a great way to find a comfortable position while sitting down for work.
Become Healthier This Pandemic and Beyond
Now that you know how to achieve the best sitting posture, you can sit and work without hurting your neck and back. It’s a small start, but it’s enough to help your body through. Make sure you have all the elements for good posture while sitting down today!
Do you want to learn more about your health? Check out our guides to learn all you can today!