Scientific Sedentary Guide

A day in front of the computer brick, feeling sore shoulders and back pain? It is likely because of the sitting time and long, and bad posture. If you are too lazy to stand up or can not move, but also want to sit comfortably, then all the details can not be ignored.

Sitting well is not just chest up, from the feet to the angle of the head, chair and computer adjustments have a lot to say.

The natural structure is quite good, do not pose crooked

The best sitting posture is the most natural posture, "natural" is not how comfortable how to come, but by the natural structure of the human body. This is less musculoskeletal pressure, and less prone to soreness and injury, but also ensures the work of flexible arm movements.

The optimal posture for each person will vary slightly, and the following is a posture suitable for most healthy people who sit for long periods. If musculoskeletal problems have developed, it is important to follow the advice of your doctor. In addition, if the posture is correct, maintained too long will be fatigued, and tired to get up and move.

1. Flatten your feet to reduce leg and foot pain

Adjust the height of the seat to ensure that the full foot is flat on the ground. When the seat is too high, the feet will dangle or stand on tiptoe, so you need to adjust the height down or pad the pedals under the feet. The seat is too low, sitting down will bend the knees and hook the feet, also uncomfortable.

2 pressure hip and leg evenly spread, to avoid pressure to pain

The angle between the thigh and calf is more comfortable at 95° to 100°. This is when the thighs and hips evenly bear the weight of the body, and will not make a section pressed uncomfortably.

The feet are too high, part of the thighs leave the chair, and the pressure is concentrated in the hips

3. The spine is well placed to relieve back pain

Natural standing is when the spine is not in a straight line, but all segments are slightly curved. After sitting, keep this degree of curvature most comfortable (the lumbar segment can be slightly straightened).

The most common wrong sitting posture is to bend like a shrimp, which will significantly increase the pressure on the spine and its surrounding muscles. However, overkill, straighten into a bow, the same may be back pain, slightly up the middle state is best.

The waist is up, so should the chest be straighter? The natural state of the thoracic vertebrae is a little bent, the hunchback is not good, but completely breaks straight and also can not, or maintain a slightly bent state.

Then upward is the cervical vertebrae, bending in the same direction as the lumbar vertebrae. If you lower your head too much, the cervical spine will fold in the opposite direction, and you will easily get headaches and shoulder and neck pain. And, the weight of the head is equivalent to one-seventh of the weight, stretching the head forward will make the pressure on the neck 3 to 5 times higher.

The spinal curvature is well placed, and the overall tilt angle of the upper body must also be adjusted, a little forward-leaning is most appropriate.

4. arm support, shoulders, and wrists are not tired

Want to reduce shoulder and neck pain, the spine is the premise, in addition, to avoiding shrugging shoulders and hanging arms. Support the elbow and a small arm on the table or armrest can help the shoulder relax. When typing, keep the angle between the large arm and the small arm at about 100°, there is less pressure on the shoulder and neck.

In addition, some people pad their laptops to prevent lowering their heads, resulting in keeping their wrists raised hard while typing. This tends to make the wrist and shoulder uncomfortable, and the hand movement is not free. It is safest to keep the hand, wrist, and small arm in a straight line.

5. Try to be symmetrical from left to right

If the movement is not consistent, the musculoskeletal forces are not evenly distributed. The body may be set in a twisted state over time, or soreness may occur because of unbalanced muscle tension.

The equipment does not have to be expensive, but you have to choose the right put well

The actual posture of the heart, may change a chair or move down the computer, the position has changed. There is no need to buy all the expensive ergonomic equipment to sit correctly, but do not be destroyed by the table and chairs and computer posture.

1. Chair backrests and armrests can save energy

When sitting for a long time, try to choose a chair with a backrest. Leaning can reduce 60% of the pressure on the spine, and the muscles are more relaxed and less fatigued [5]. If you sit for a short period and wish to take the opportunity to exercise, you can choose a stool without a backrest and replace the support of the backrest with muscle contraction.

Among the different types of backrests, the one that fits the natural curvature of the spine is the most comfortable. If the chair backrest is very straight, you can add a thin pad behind the waist to support the lumbar region.

When there is no table to support the arms, the chair armrests can help bear the weight and reduce the pressure on the shoulders and neck.

2. Monitor and keyboard

When working with a laptop or tablet computer, you often hunch down to see the monitor. Use a bracket to cushion the computer, and keep your eyes parallel to the top edge of the monitor, it is easier to maintain a good sitting posture.

However, padding the computer will make the keyboard also elevated, increasing the pressure on the wrist when typing. Want a perfect solution, you can only connect another keyboard on the desktop (preferably with a wrist rest), or the computer in the desktop flat, connected to a higher monitor.

Of course, chopping hands can not solve all the problems, and then the best equipment can not prevent people from sitting wrong, the most important thing is to check their posture from time to time.