5 secrets to sitting without pain

Written by on December 24, 2017

5 secrets to sitting without pain

People are sitting now more than ever. Study after study are showing that prolonged sitting and desk work are causing multiple health problems. There is increased pressure on the spine, overuse injuries causing carpal tunnel, sciatica, pinched nerves, headaches and low back pain to name a few. Short of switching careers there are some measures you can take to prevent these injuries. The secrets to sitting without pain

  1. Chair
    1. Elbows Should be at 90* and relaxed, Armrest can often help with this
    2. Feet should be flat on ground not dangling
    3. Hips, knees, ankles all at 90* angles
    4. Lumbar support/pillow to reinforce natural curvatures of spine
  2. Computer
    1. Screen should be no more than 18-24 in from face
    2. Screen should be at eye level
    3. Screen should be centered and not off to the right or left
  3. Keyboard and mouse
    1. Ensure that your wrist is neutral: not up or down or off to the side to type
    2. Mouse should be close to the chair. One should not have to extend elbow to reach for mouse
  4. Phone/ files/etc
    1. Phone should be in reach, avoid using the head to shoulder technique to hold the phone up. If you are on the phone a lot, head set may help you avoid neck issues
    2. Constant turning to a file, cabinet, calendar etc should be avoided. Keep what you use the most close in front of you and when necessary turn whole body and not just your head
  5. Hints
    1. Standing desks can be utilized to prevent sustained sitting. Standing is important because sitting can increase pressure on the spine. Some employers may even help to pay for improved chairs or standing desks.
    2. Take frequent breaks at least once an hour where you stand up, stretch or walk for a bit
    3. Use sticky notes at your computer or set alarms on your phone to remind you to stand or change positions every hour

Categorized as: Ankle & Foot,Back & Neck,Elbow & Wrist,Hip,Knee,Shoulder

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