Work-From-Home has increased the sitting hours by a large margin before and after the COVID era. The students and the desk-working population are the worst affected as both the sitting and on-screen time graphs saw a sudden spike after classrooms and offices shifted to our homes.
With such a large portion of a day spent sitting, we need to have a proper sitting posture for a variety of reasons:
- It helps to reduce the wear, tear and strain on the joint surfaces, eventually distancing us from ailments such as arthritis.
- It prevents fatigue and reduces energy loss due to inefficient muscular expansions and contractions.
- It also helps to reduce strain on the spine, keeps it and the other bones aligned efficiently, improving spine and bone health.
- Inefficient sitting postures also bring in lethargy, thereby reducing focus and concentration, and eventually postponing work, thus affecting overall mental health.
How to develop a correct sitting posture?
Since it is now evident why having a correct sitting posture matters, what are the steps we need to take to ensure an efficient posture while engrossing in our work? Let us find out.
- Choose a proper chair
Traditionally, wooden chairs are the best for a correct posture as the wooden frame provides firm support to the body. However, if you are willing to spend a few couples of thousands, go for an ergonomic chair that comes with benefits such as height adjustment, backrest support, and inclined support. They also come with suitable seat material and cushioning, are built in a specific shape that will automatically make you sit properly.
However, in place of an ergonomic chair, you can also opt for a wooden or plastic chair having a suitable height, as too short or too high chairs will either bend or excessively expand your muscles, respectively.
- Keep Yourself Straight
The first thing to ensure while sitting on a chair is that all your limbs and back should be straight. Keep your back straight, don’t bend over. Place your feet flat on the floor, and don’t sit cross-legged or cross-ankle.
If you are on a wooden or plastic chair with a straight backrest, ensure your back always touches the vertical backrest of the hair.
- Use Proper Cushioning
Sometimes when there is too much pressure on our bones from the chair, we tend to adjust ourselves comfortably on the chair, disturbing our posture. Don’t be shy to use cushioning wherever you aren’t comfortable. If the chair is large and you can’t feel the backrest with your back, try using a pillow at the back and take its support to keep your back straight.
Remember, being comfortable is the first checkpoint to having a correct and long-lasting sitting posture.
Apart from these, take frequent breaks of 5 to 10 minutes every 30 mins, stretch up a little, and have a little walk in your room. Adjust your table height so that the table is at the same height as your elbow. If you are using a PC, keep the screen at a distance of at least 75 cm, and the angle of depreciation from your eyes should be at least 20 degrees.
