An ergonomic sitting position is highly recommended if you work behind a desk. This position will help maintain ideal body posture and prevent spinal problems.
Working in front of a computer for a long time makes the back and neck quickly sore. If done repeatedly without being supported by a proper sitting position, this can cause long-term health problems.
For this reason, it is essential to understand what an ergonomic sitting position is like when working. By implementing this position, the level of worker productivity will be higher.
Let's learn about ergonomic sitting positions when working with a computer below!
What is ergonomics?
Ergonomics is a scientific approach that aims to prioritize the safety and health of workers when in the work environment. Safe and healthy conditions can reduce work risks due to accidents or work-related illnesses.
Some signs that indicate that a working system is not ergonomic include:
- Inappropriate work results
- Workers often make mistakes (human error)
- Work tools that do not suit the characteristics of workers
- Workers get tired too quickly and need long breaks
- Poor work posture, for example, often bending over
- Low work commitment
- Minimal participation of workers when invited to discuss
One effort that can prevent this is by adopting an ergonomic sitting position.
What is the ergonomic sitting position?
In a day, how much time do you spend working? Someone who works in front of a computer or laptop usually spends approximately eight hours completing work while sitting.
Long periods of sitting make the lower spine area (lumbar) work extra to support most of the body weight. However, lumbar health must still be maintained because it plays a vital role in body posture.
Therefore, paying attention to the ergonomic sitting position is essential so that the lumbar area is not injured and you can work more comfortably. The ergonomic sitting position is where the body reaches a neutral posture.
Meanwhile, a neutral posture is a relaxed posture in which the body minimizes the effects of gravity to reduce tension or stress, which can result in stiff muscles, postural tension, and musculoskeletal stress.
This posture can be achieved with the following tips:
- Position your back when sitting in an upright position
- Look forward with your head straight and parallel to your body (not looking down or looking up too much)
- Shoulders should be relaxed to spare from aches and back pain
- Keep your elbows in a 90 or 120-degree position when working on a computer or laptop. If necessary, use an external keyboard to maintain this position
- When typing, keep your wrists straight or not bent so as not to cause pain in your wrists
- Provide 'support' to the lower back by ensuring it touches the backrest to maintain normal curvature
- Position the soles of your feet flat, not hanging or bent, so your feet don't get tingling. Use a footrest if necessary
- Align your hips and thighs with the floor
- Make sure your knees are at hip level, and your feet are slightly forward
Even though you have adopted an ergonomic sitting position as above, you must remember that remaining in a sitting position for a long time is still dangerous for your muscles and joints. Therefore, there are three factors that you need to consider, including:
1. Choose an ergonomic office chair that suits your body dimensions
2. Stretch the muscles in your neck, arms, hands, and back between hours of work
3. Give yourself a break of at least 60 minutes for a small walk
The impact of sitting in an unergonomic position
Yes, it does seem challenging to do. However, if you don't force yourself to adopt an ergonomic sitting position, there will be several impacts you can feel, such as:
1. Tired easily
The wrong sitting position will make the body tired quickly. Therefore, take a short break and change your sitting position to an ergonomic one.
2. Increases the risk of diabetes and heart disease
Sitting positions that are not ergonomic can increase the risk of diabetes and heart disease due to the effectiveness of blood sugar regulation in the body. Also, sitting with the wrong posture can increase blood pressure. If this continues, the effect can be damage to the heart organ.
3. Joint and bone problems
This problem often occurs if you do not adopt an ergonomic sitting position. Inappropriate body posture can cause problems such as soreness and pain in the neck, shoulders, arms, back, waist, muscles, bones, and fingers.
This pain occurs due to abnormalities in the spine or spinal space which supports the body. Lack of oxygen when in an unergonomic position can also make you feel sore quickly.
Ergonomic chair recommendations
Regarding the ergonomic chair mentioned previously, you need to know that this chair can help achieve ideal body posture when working. This chair has been designed to make it easier for users to adopt an ergonomic sitting position so that they no longer need to adjust their body position when sitting.
This furniture supports work productivity, including those currently working from home (WFH). This chair can meet the sitting needs of its users.
An ergonomic chair is a good investment, especially for those of you who have to sit in front of a laptop for more than eight hours a day. Research has also shown that workers who switch to ergonomic work equipment experience significant improvements, such as reduced levels of fatigue and timeliness of work submitted.
Your health could be due to the influence of using an ergonomic chair, which helps users adopt an ergonomic sitting position. Back pain is reduced, and stress levels decrease.
Below, we provide recommendations for ergonomic chairs.
1. Office chair with low back
If you are looking for a manageable office chair that still wants to sit in an ergonomic position, then this chair is your choice. This chair has a lower backrest but can still support the body well. Apart from that, you can also adjust the chair's height easily.
2. Office chair with a high back
If you prefer a higher backrest, this chair is for you. A chair with a higher backrest can provide maximum back support. Usually, this type of chair is also equipped with a comfortable headrest.
3. Office chair with footrest
An ergonomic sitting position can also be achieved with the help of this chair. An office chair equipped with a footrest can comfort its users.
When working in front of a laptop or computer for hours, your legs quickly feel tired. With a footrest or footrest, you can straighten your legs while leaning more comfortably.
That explains the ergonomic sitting position and how to achieve it. Good luck trying the method above; hopefully, it'll be helpful! Find your best ergonomic chair here!