How to sit properly in a computer chair. We work at a computer - how to sit correctly? What poses are the worst

13.11.201927.05.2017

Sitting, lying, standing are taught in childhood. Lifestyle changes, diseases are acquired. Most people move less, spend the day sitting at their desk, computer. Adversely affects the spine, leads to osteochondrosis, causes pain in the back, neck. It is important to learn the correct body positions.

Learning to sit correctly

Pay attention to the furniture. We often spend time in soft, cozy armchairs. It's nice, it's bad for the spine. In soft chairs, sofas, pressure is transferred to the lower back, which means you won’t be able to relax. Choose hard furniture with buttocks for back support.

Computer chairs in which you have to sit for a long time on the call of duty, choose those that meet the requirements of the standards:

Height. Adjustable, calculated individually, based on the length of the legs.
Depth. It should be equal to 2/3 of the length of the hips - at such a depth it is worth sitting in a chair.
Back. Adjustable, will allow you to relax, take a working position.

When sitting, it is important that the feet completely touch the floor, rest. If not possible, it will be necessary to build a footrest to maintain the required foot position. The back should lie completely against the back of the chair. Try to keep your neck, back straight, head straight, without tilting. It is important to have free space under the table so that the legs form a right angle at the knees, not sharp. Try to get up more often, stretch your legs.

Coming home, we sit on the sofa. Important:

Change positions more often;
Get up periodically, walk around the room, stretch your legs;
Try not to sit in front of the TV for a long time, take breaks every 1.5-2 hours;
Lean back to relax, take a deep breath.

Rules for safe sitting for motorists:

Use hard orthopedic seats;
Try not to strain your back while driving;
Place a thin roller under the lower back at the bend of the back;
Keep your shoulders, head straight, try not to turn around;
Warm up regularly when getting out of the car.

Correct posture for sleeping

Furniture for sleeping, rest should not be soft. Choose a firm mattress with an orthopedic effect on the spine. In Japan, for the first time, they thought about what to sleep on. The floors were covered with mats, they slept on them! A similar surface is created:

Order a shield the size of a bed;
Lay the shield on top of the frame;
Cover with foam rubber of medium thickness (7 cm);
Lay a woolen blanket on top, cover with bed linen.

Rules for sleep, rest:

It is better to sleep on your back with your limbs stretched out;
Place a low roller under your feet;
When sleeping on your stomach, put a thin pillow under it;
Laying down to sleep on your side, bend your knees, put your hand under your head.

How to stand

It seems to be a simple action. Looking at people in the subway, malls, bus stops public transport Obviously not everyone can do it! While standing, the spine experiences a global load, suffers lumbar. Correctly stand like this: shoulders, head straight, neck extended, chest straightened, legs straight.

Do the following at home:

Stretch your arms forward, pull up;
Sit down for a while while washing dishes, ironing clothes;
Periodically put your feet on a stand - a stepper, a low chair;
When cleaning the house, bend less at the lower back. It is worth squatting, kneeling, raise the work surface (ironing board), lengthen the height of the handle (mop, vacuum cleaner).

Often women wash the floor on their knees, squatting. It is important for the back to stand up correctly. Lean your hand on a chair, jamb, wall, rise. Important for those who suffer from osteochondrosis. If you warm up, you can’t sit down (on the street)?

Change positions every 15 minutes. Do this by shifting the emphasis from one foot to the other.
Walk around, creating motor movements - it will distribute the load from the back to different areas, muscles.
Periodically take deep breaths, opening the chest.
Sit on the bench.
It is worth stretching your back, twisting around the axis, stretching your arms.

The article was written for general educational development. To establish an accurate diagnosis and prescribe treatment, ALWAYS consult a doctor

Recent studies by the World Health Organization show that workers who sit for long periods of time - 8-11 hours a day - have a 40% increased risk of dying at any given moment from a variety of ailments and diseases than people who sit less. Although you cannot avoid sitting in the office, if you learn to sit correctly wherever you sit, you will be healthy and unharmed.

Steps

Part 1

Correct posture

The hips should be as deep as possible in the chair. The best way sitting on office chairs - so that the curved back supports your back and shoulders, and the hips are as close to the back as possible. Set up the rest of the chair parts according to the support offered.

If you are sitting in a chair with a hard, straight back, move your buttocks closer to the edge of the chair and do not rest against the back. Sit with your back and shoulders straight as if supported by the back of a chair. Over time, this will become a more comfortable position for your neck, back, and shoulders.
If you are sitting in an easy chair or on a sofa, you need to keep your back straight and your feet firmly pressed to the floor. Shoulders should be laid back, and you should be as close to the edge of the sofa as possible.

Pull your shoulders back and keep your back straight. Wherever you sit and no matter how you sit, you need to keep your shoulders back so as not to slouch or bend your back when you sit. Over time, this can strain the neck and shoulders, leading to chronic headaches and sore muscles.
- Do not tilt your chair back or lean forward when you are sitting, as this can strain your sciatic nerve and shoulder muscles. They serve to maintain balance.
- If possible, it's good to wiggle a bit if you're going to be sitting for an extended period of time. It helps keep the body active and balanced.
Adjust the seat height to suit your body. The seat of the chair should be high enough so that your feet are firmly pressed to the floor, and your knees are at the same level with your hips or slightly lower. If you sit too low in a chair, you may end up straining your neck, and if you sit too high, your shoulders may tire over time.

Adjust the back of the chair so that the angle is 100°-110°. Ideally, the passive back of a reclining chair should not be perfectly straight, but lean back slightly so that the angle is slightly more than 90°. It is much more comfortable for your back and gives it more support than a perfectly straight back.

The upper and lower back must be supported. Good office chairs should support your lower back and protrude slightly in your lower back to support your spine on both sides, keeping you in a comfortable and upright position. If your chair does not offer this support, you must do the work yourself.
- If necessary, use a small inflatable or regular sofa cushion, positioning it slightly above the hips between the back of the chair and the spine. It should be much more comfortable.
- If your chair has an active backrest mechanism, use it to change position frequently. Adjust the back slightly and rock back and forth when sitting and working so that your back is not always in the same position.
Adjust armrests. Ideally, the armrests should be adjusted so that your shoulders are relaxed and your wrists are flush with the keyboard when you're typing. Read the next section for more specific tips about sitting at a computer.
- You can completely remove the armrests if they bother you. Armrests are optional for support.
Part 2
Proper sitting in the office or at the computer
1. Sit in an active back seat if possible. More and more research shows that sitting for long periods of time in an office setting leads to serious health problems, including back and shoulder strain, and increases the risk of cardiovascular disease. For this reason, active sitting methods are now more popular than ever and could become good option and for you.
  - Active sitting devices include a standing table, a treadmill table, a kneeling chair, and many other ergonomic alternatives that force the body to stay upright rather than providing an opportunity to rest.
  - Passive seating chairs, even ergonomic ones, can put your spine in an uncomfortable upright position.
2. Position the keyboard correctly. Adjust the keyboard height so that your shoulders are relaxed, your elbows are slightly open, slightly away from your body, and your wrists and arms are straight.
  - Use the keyboard tray mechanism or keyboard feet to adjust the tilt so that the keyboard is in a comfortable position for you. If you're slightly forward or upright, try tilting the keyboard away from you, but if you're slightly tilted back, tilting the keyboard toward you will help keep your wrist straight.
  - Ergonomic keyboards have a curve in the middle for a more natural wrist position, allowing you to type with your thumbs facing the ceiling rather than with your palms parallel to the floor. Consider purchasing such a keyboard if you suffer from wrist pain.
3. Set up your monitor and source documents properly. Ideally, your neck should be in a neutral, relaxed position so you don't have to crane your neck to see what you're working on. Position the monitor directly in front of you, above the keyboard.
4. Consider using an ergonomic mouse. An ergonomic mouse allows your wrist to stay parallel to your body, in a natural state of rest, rather than parallel to the floor, which can lead to carpal tunnel syndrome over time.
  - The trackpad on most laptops and a traditional mouse do the same thing a traditional keyboard does—put your wrists in an unnatural position. Over time, this can lead to carpal tunnel syndrome and chronic pain.
5. Take regular breaks. Every 30-60 minutes you need to take small breaks, get up and walk around the office. Even a short break to go to the toilet or get yourself a drink of water from the cooler helps break the monotony and ease the pain. Although you may feel foolish, close the door to your office and try the following: short exercises to restore proper blood circulation:
  - If your neck or lower back begins to hurt, then you are not following these steps correctly.
  - Always sit in a way that makes you comfortable, even if it looks like you're squirming weirdly in your chair.

21st century is the century information technologies, which means that every year the percentage of people who use a computer increases significantly.

Unfortunately, many of us only think that we are sitting correctly - do not know the rules of work and the exercises necessary to rest the eyes and body during breaks.

How to sit at the computer correctly?

I understand that you want to sit down as your soul requires.

Spread your legs to the sides, bend into "three deaths", fall apart like a king or princess, put a cup of coffee on the left, and a couple of sandwiches on the right and that's it, life is good.

In fact, everything is different - such a pose at the computer will “kill” your posture in a couple of years.

It just seems to you that you are taking a comfortable position. Sit like this for an hour or two and you will want to change your position.

If you need to work for 8-10 hours at a computer, and not have fun, then you will have to initially take the correct position so that your back and neck do not hurt later.

People like to spend a lot of time at the computer: at work on a voluntary basis, and then at home, with great enthusiasm.

Rules of work: take care of your posture - "sit down" in the correct position!

Head. Should be at screen level. The distance to the screen should be equal to the outstretched arm.
Neck. Laid back and relaxed. It is not necessary to keep the neck in tension and pull it forward, this is where the first pains begin.
Back. Should be parallel to the back of the chair, ideally snug but not tight. Sit up straight, relax, do not lean forward.
Shoulders. Dropped down and straightened. You can’t pinch your shoulders, you don’t have to pull them to your ears.
Elbows. Should be relaxed and in the correct position.
Legs. Should be bent at a 90 degree angle. No need to cross your legs, you won’t sit like that for a long time.
Feet. In no case should they "hang out". They are always on the floor, on a solid support. For people of short stature, a footrest can be used.

Chair. Installed so that the knees are in the correct position.
Screen. It is located at eye level or slightly lower.
Keyboard. The best position is achieved if the keyboard is turned "away from you" so that the wrists are in the correct position and directly below the elbow.
Remote keys must be accessible with a single movement of the hand, including the movement of the wrist and fingers.
Breaks. Working at a computer causes periodic fatigue of the upper body and eyes.

Exercises

We have 5-10 minutes of rest for every hour of work.

How will you spend them? That's right, go lie down, smoke or eat.

But I'll tell you a better option: a set of exercises when working at a computer to relax the whole body and eyes.

Get up, drink a glass of water, stretch your neck, back, arms. You can walk, go out into the fresh air, if possible, breathe. More movement.
You can stretch your back in a circular motion pelvis, neck - with smooth rotations of the head, arms and shoulders - swings to the sides.
When you sit down at your desk again, try to change the position of the chair. Lower a little lower or higher, push back or vice versa bring closer.

Full set of exercises:

Eye Charging:

In order not to spoil your eyesight, you need to do exercises for the eyes. To relieve tension, move your eyes up and down, left and right.
Next, look for 30 seconds at a nearby object, then another 30 at an object that is far away. Repeat 3 times.
Close your eyes tightly for 15 seconds, then open your eyes. Repeat 3-5 times.
Just close your eyes and dream about something pleasant for a minute or two. Perfectly relieves not only tension from the eyes, but also emotionally relaxes.
If you wear glasses, take them off when you rest. Let your eyes rest.
If you wear lenses, it is inconvenient to remove them every 5-10 minutes, I know from myself.
But ordinary moisturizing eye drops, which can be bought at a pharmacy, can help. I use it all the time and have no problem. They are inexpensive.

Computers have become an integral part of many people's lives. Someone has to watch the monitor for most of the day, and someone cannot imagine himself without games, social networks and other modern multimedia entertainment.

Today, the question of how to sit at the computer is very important. We all know that the preservation of visual acuity, the condition of the spine and general well-being directly depend on this. Let's find out how to spend time at the PC so as not to harm your own body.

First you need to purchase a high-quality computer chair and a special table, otherwise problems with the spine cannot be avoided. A chair or armchair must be adjusted in height without fail. A competent landing assumes this position: the shins should be located strictly perpendicular, and the hips should be parallel. The back of the chair is adjusted in such a way that there are no gaps and free space between it and the back of the person sitting on the chair.

It is important that the feet reach the floor surface. If the chair is bought for a child, you can use a specially designed footrest. Remember to sit straight without crossing your legs. The fact is that when a person sits with his legs crossed, there is a violation of local blood circulation due to compression of the arteries and veins. If you do this constantly, then you can easily get edema and varicose veins.

Rule #2

Those who spend several hours every day in front of a computer screen should definitely take breaks every 40–50 minutes, distracting themselves from monotonous work for other activities.

You can make a short set of exercises for stretching and warming up stiff arms and legs, take a walk around the office, go outside to breathe fresh air.

Rule #3

Before starting work, it is important to correctly position the chair or armchair in relation to the table. The chest of a seated person should not lean on the surface of the countertop. You should sit straight, do not slouch. Place your hands directly on the table at almost a right angle.

This landing greatly simplifies the implementation of a number of activities. For example, typing on the keyboard or working with accounting will not be very tiring.

Rule number 4

In the event that you choose or install the monitor incorrectly, you can get a lot of vision problems. So, the screen should be located opposite the eyes, and the distance should be at least 50–70 cm.

Thanks to the additionally installed anti-reflective coating on the screen, reflection of lamps and sunlight can be avoided. It is not recommended to work at a computer in a room with insufficient lighting.

Effective exercises for the prevention of diseases of the eyes and spine

If you make a small five-minute complex and resort to it at least two or three times throughout the day, you will successfully prevent the development and occurrence of a wide variety of diseases associated with the health of the spine and eyes.

Similar exercises can be performed for both adults and children:

Slow neck turns from side to side.
Rotational movements of the shoulder girdle.
Sipping with clasped hands.
Rotation of the eyes clockwise (15-20 seconds), then against it.
Frequent and rapid blinking for 30-50 seconds.
Gentle massage of the area around the eyes (tapping with fingers).

One of the most effective exercises to warm up the eyes after a long work at the PC is to focus the gaze for a minute on an object located near (for example, the tip of a pencil), which is replaced by the maximum possible focus on an object that is at a considerable distance.

Regular gymnastics will be an excellent prevention against many ailments, and will also allow you to get positive results in osteochondrosis and visual dysfunction.

So, how to sit on a chair in front of a computer, so as not to harm your own health? To do this, it is quite enough to adhere to the recommendations presented above, not forgetting to regularly devote time to walking on fresh air, moderate physical activity and doing any kind of sport. The child will have to present such information in the most accessible and adapted form, in no case punishing him for safety violations.

13.05.2007

In the modern world, every day a huge number of people spend several hours at the computer. Whether you're playing or working, it's important to watch your posture and avoid awkward positions. This will help not only increase your efficiency, but can also prevent diseases associated with working at a computer.

When sitting at a computer, position your surroundings so that you can sit comfortably without strain. Organizing the workplace in the best way for you depends on the individual size of each person.

To support your back, use a chair with a back and adjust the table top and chair height so that your body is in a natural posture.

For right position feet, remove unnecessary items from under the computer desk (so that your feet can find a comfortable position) and use a footrest if necessary.

To avoid unnecessary stretching and to keep your shoulders and arms in the correct position, try the following:

For correct wrist position and finger placement, try the following:

Keep your wrists straight while typing or using the mouse. Do not bend your wrists and do not take them to the sides. If your keyboard has feet, use them to position your wrists more correctly and comfortably while typing.
When typing, the hands and wrists should hang over the keyboard, so that the whole hand works, and not individual fingers try to reach the remote keys.

In order to avoid numbness of the neck, do the following:

The top of the monitor should be approximately at eye level. If you are wearing bifocals, it is best to position the monitor a little lower or consult with a specialist.
The monitor should be centered in front of you. If you often need to refer to documents on your desk, consider moving the monitor a little to the side.
Purchase a document stand so that they are at eye level.

To avoid tired eyes, follow these rules:

The monitor should be at arm's length from you.
Avoid glare on the monitor, remove light sources from the monitor if possible, use blinds if necessary.
Don't forget to wipe the screen. If you wear glasses, clean them too.
Adjust the brightness and contrast of the monitor.

During work, our body is constantly affected physical forces. One might think that only “impact” forces, such as a collision of cars, can bring harm to the body. However, even minor forces can cause illness, discomfort and fatigue if they act for a long time.

Here are some of these types of forces:

dynamic strength. Force that is generated through movement, such as pressing keys while typing on a keyboard or using a mouse
static strength. A force that must be applied over a period of time, such as holding down a mouse button or holding a handset.
contact force. The force that occurs when standing on a solid surface or on its edge. For example, when the wrists are on the edge of the table.

To reduce the effect of these forces on the body, do the following:

Take breaks

Breaks will help you recover from any strenuous activity and avoid occupational illnesses. The frequency and duration of breaks depends on the type of work being done. The easiest way to take a break is to stop typing. However, there are others, for example, to change the type of work and switch, say, to a telephone conversation while standing after typing on the keyboard. In this case, some muscles will relax, others will be involved.

To vary activities and still be productive, try the following:

Plan your work and games in such a way that you don't do one job for a long time.
Use multiple inputs to complete the same task (keyboard and mouse). For example, to scroll through a page, you can use the scroll wheel on your mouse and the arrow keys on your keyboard.
Make the most of your software and hardware to minimize your efforts and increase your productivity. Use hotkeys.
Learn more about the features of the software by reading the related product information.

Sourced from microsoft.com