Posture

Correct sitting posture and work station set up in the office:

People working in the office tend to spend a lot of time sitting on their office chairs everyday. Correct sitting posture helps preventing or minimizing lower back problems. Be aware or suffer the ache and pain!

• Make sure the chair has firm cushions, not too soft and not too hard. Generally, when you are sitting on the chair, your bottom should be right back into the chair. Your back should be against the back rest.
• The angle between your body and you thigh should be at about 90 degrees and your knees should be about 90 degrees bend with feet flat resting on the floor comfortably.
• If you do suffer from lower back pain, put a small pillow or cushion or even a lumbar roll behind your lower back against the back rest of the chair. It helps to maintain the natural curve of the spine to minimize abnormal stress on your back. Less irritation, less pain.
• While you are sitting upright, you should be able to feel a bit of tension in your abdominal muscles which is working to support your spine.
• Good idea to stand up and walk around a bit about every 20 minutes then sits down again. This helps to prevent putting too much strain on your back which could make you back stiff.

Correct set up of your work station is quite important as well. It is not just going to affect your back, but also the neck and shoulders.

• When you are sitting upright in the chair, the optimal desk height should be about where your forearms are and your elbows at 90 degrees resting comfortably close to your body. Generally, while you are working at your desk, your elbows would still comfortably rest next to your body. You should not be doing things with your arms stretching right out all the times.
• With computer screen, it should be raised up to about eye level with the centre of the screen slightly below horizontal.
• Good lighting is important as well, so, you can see properly without the need to lean forward to have a closer look.
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