PROPER POSTURE FOR SITTING AT A DESK ALL DAY

Office workers almost have to sit at the computer for 8 hours daily. Sitting in the wrong posture for prolonged periods can put tremendous pressure on the back muscles and spinal discs, leading to neck, shoulder, and back pain. 

To reduce and prevent those conditions, please refer to the 2 touch point working sitting posture from MSc, 1st Degree Specialist Doctor  NGUYEN VAN HOANG TAM - Musculoskeletal Medicine at CarePlus International Clinics. 

First: There are always 2 points touching the chair when sitting 

Touch point 1: under the buttocks (place both feet on the ground, elbows are at a 90-degree angle to the table) 

Touch point 2: behind the shoulder blades (place the shoulder blades lightly against the back of the chair; do not press or lean too much) 

Please note that missing just one of the two touching points will cause abnormal effects on the spine, especially the neck and waist. 

Second: The height of the monitor must be at eye level. 

The computer screen should be placed at eye level to limit the need to bend your neck down to look at the screen. You can use computer and laptop stands to adjust the height accordingly. This not only reduces the risk of neck pain but also helps regulate eye muscles better, limiting headaches and eye strain. 

This posture is very simple, easy to do, and both comfortable and effective. To ensure the best results, you should avoid crossing your legs or sitting with your legs up on the chair. 

Besides, it would help if you combined exercises such as standing up to work or walking and doing some muscle stretching - pain relief exercises at least once an hour. 

Combining a proper sitting posture with enough support and regular exercises will help limit spinal instability. A healthy spine will bring you more energy to enjoy life. 

If you are experiencing pain from sitting at work for 8 hours a day, do not hesitate to make an appointment with CarePlus's team of experienced Musculoskeletal Doctors today!