A good sitting posture is essential for maintaining a healthy back and preventing complaints, especially when working from home for long periods of time. Here are 10 tips to promote perfect sitting posture:
- Ergonomic chair: Invest in an ergonomic office chair that provides good support for your back. Make sure the chair follows the natural curvature of your spine.
- Seat height: Adjust the height of your chair so that your feet are flat on the floor and your knees are bent at approximately a 90-degree angle. This promotes good blood circulation.
- Backrest: Adjust the backrest so that it follows the natural curve of your back. The lower back must be sufficiently supported. If necessary, use a pillow for extra lumbar support.
- Armrests: Adjust the armrests so that your elbows are bent at an angle of approximately 90 degrees when you are sitting relaxed in your chair. This prevents tension in your shoulders and neck.
- Desk height: Make sure your desk is at the correct height. Your arms should rest comfortably on the desk without hunching your shoulders.
- Eye-level screen: Place your screen at eye level. This prevents you from having to bend your neck too far up or down. A riser or monitor stand can be useful.
- Breaks and exercise: Take regular short breaks to get up, walk around and do stretches. Sitting for long periods of time can lead to stiffness and fatigue.
- Correct distance from the screen: Place your screen at an arm's length and ensure that the top of the screen is at eye level. This reduces eye strain and neck complaints.
- Keyboard and mouse: Keep your keyboard and mouse within reach. Your arms should hang relaxed at your sides when you type or mouse.
- Variation of position: Vary your sitting position throughout the day. For example, use a sit-stand desk or switch between an office chair and an ergonomic ball chair to activate your muscles.
It is important to practice these tips regularly and listen to your body. A healthy mix of good sitting posture, regular exercise and breaks contributes to maintaining a healthy workplace, even when working from home.
