Correct Sitting Posture Checklist

Neck and back pain is one of the most common conditions affecting us all. Over 80% of all people will suffer from an episode of back pain at least once in their lives.

A huge proportion of these problems relate directly to poor sitting habits or bad posture. This is especially common among people with sedentary or desk jobs.

At BodyFit Physiotherapy Pakuranga & Back Pain Clinic we see a lot of patients whose back problems can be completely linked to poor sitting habits in the office.

Here is a checklist of things you need to ensure when you’re sitting at the computer. This will significantly lower your risk of developing posture-related discomfort.

  • Top of computer screen at eye level;
  • Elbows at about 90 degrees;
  • Ergonomic chair must have lumbar support (or a little curve that helps to support your lower back);
  • Keyboard is kept at about elbow height;
  • Wrists are straight when typing;
  • Feet flat on the floor or foot rest;
  • Never sit on the edge of your chair.

And last but not least you have to take micro-breaks every 20 minutes to stand up and have a stretch. Take your eyes off the screen and focus on an object at least 10 metres away to take some stress off your eyes too. The key is not to stay sitting for hours on end.

Correct back and neck sitting posture

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