Without good posture when sitting at the computer, you could end up welcoming back pain, neck pain, knee pain and experience strong tingling sensations in your hands, fingers and wrists. Thus, it is best to follow some good practices and sit with the right posture. Good posture entails holding your body in a position, which is ideal when standing, walking, sitting, or lying down - posture that doesn't put any strain on the supporting muscles or ligaments.
It is important to keep bones and joints in straight alignment so that muscles are used effectively. Right posture aids in keeping the abnormal wearing of joints at bay. Especially when sitting in front of a computer for long periods of time, right posture helps in keeping the spine stress free and prevents muscular pain and backache. Apart from contributing to better appearance, good posture helps in keeping muscle fatigue at bay, allowing the body to use less energy.
For starters, you must sit straight with your back straight and your shoulders perfectly stable. Your buttocks should ideally be touching the back of your chair.
Use a small lumbar cushion or a rolled-up towel, which might help in maintaining the normal curve of your back. In order to find a good sitting position, sit at the end of your chair and slouch completely in the front. Now, straighten the curve of your back as much as possible. Hold yourself in this position for a few seconds. Release this position by 10 degrees, by distributing your body weight evenly on both the hips.
Sit at arm's length from the screen and regulate the space for your vision. Bend your knees at right angles and avoid sitting crossed legged. Keep your feet flat on the floor and your eyes at a firm level with the computer screen - neither too low nor too high. Rest your arms and elbows on the chair or desk and keep your shoulder relaxed.
Breaks are important. Avoid sitting in the same position for more than 30 minutes. Perform simple neck exercises when you feel you have worked for a long stretch. Tilt your head slowly from front to back, from side to side. You can also practise forward resistance and backward resistance exercises by placing both your hands on the back and holding yourself in this position for one to two minutes.
Remember to get up every 30 mintues to an hour and involve movements like fetching yourself a glass of water, or visiting the washroom, your neighbour's workstation, or the office lounge for some leg stretching. As you get used to this better posture at work, you will realise that you stand taller, and feel limber in everyday activities post work, which would otherwise tire you.
