Best sitting posture according to ergonomics research

Most of us spend 8-9 hours a day sitting in front of a computer while working, and we may not realize that poor posture can affect our body and overall health.

Its symptoms may include headache, muscle fatigue, pain in the back, neck, and body.

It may also cause a big belly.

In addition, more severe diseases will develop into inflammation and other diseases.

Therefore, sitting posture is very important for our computer-related work.

Getting started with a good sitting posture is not rocket science, but keeping it in the right posture all the time is the most challenging part.

That's why we built AI Posture Reminder, which will watch your posture while you work in real-time and reminds you to sit well when you slouch.

Try AI Posture Reminder for free today.

According to some of the recent research conducted by Ergonomists and scientists.

1. "Low back pain and its relationship with sitting behavior among sedentary office workers" by Bontrup, Taylor, et al.
2. "Texting on mobile phones and musculoskeletal disorders in young adults: A five-year cohort study" by Gustafsson, Thomee, et al.
3. "Occupational sitting behaviour and its relationship with back pain – A pilot study" by Zemp, Fliesser, et al.

Sitting posture is highly correlated with your back pain and other chronic issues including headaches, dry eyes, tight neck and shoulders.

And there is a consensus about the best sitting position in front of a computer or mobile device.

General sitting posture tips

• Keep your back straight (not hunched), shoulders back, buttocks touching the back of the seat.
• Keep your neck and head vertical and ears and shoulders in line. Studies have shown that bending the head forward 15 degrees doubles the pressure on the neck.
• Avoid tilting your body to either left or right side, and keep your weight evenly distributed across your hips.
• Bend your knees at a 90-degree angle, keeping your knees or slightly below your hips.
• Leave a small gap between the back of your knee and the edge of the seat, which helps blood circulation and reduces pressure on the lower thigh.
• Keep your feet flat on the floor or rest your feet on a footrest if you can't reach the ground.
• Do not cross your legs, which will affect blood flow.
• Every hour, stand for 10 minutes and avoid sitting for more than 50 minutes at a time.

The above tips apply to general sitting postures, whether you are in the office using an office chair or working at the beach from a bench.

Sitting in front of a computer-specific

Suppose you're sitting in front of a computer. In that case, there are other factors to consider, such as the optimal distance between your eyes and the monitor, arm position, and more.

According to the same scientific papers, the following rules should be applied:

Neck and monitor position:

• Position the monitor so that the first line of text on the screen is at eye level.
• The neck should be neutral and directly in front of the monitor to prevent your neck from turning.
• The monitor should be at one arm's length, usually around 25-26 inches.

Body and Chair Position:

• Try to keep your back in contact with the back of the chair.
• Ensure enough support for your lower back and upper back from the chair. If there is a gap, use separate lumbar support if needed.
• Adjust the back of your office chair so that it slopes 100-110 degrees, an angle that reduces stress on your spine.
• Your shoulders should be relaxed.

Keyboard and Arm Positions:

• Adjust the height of the armrests so that your elbows are at an open angle of 90 degrees.
• When typing, your hands should be slightly below your elbows, with your fingers pointing down.
• Minimize twisting of the wrist from side to side or up and down.

Tip for  Mac users:

Use keyboard "shortcuts" as much as possible so you can avoid using too much mouse, which often causes stress on your wrists.

Conclusion

In today's work environment, many of us are glued to a computer or mobile devices all the time.

Therefore, it is more important than ever to maintain a good sitting posture.

Follow your Chiropractor's advice and gradually get used to a good sitting posture.

When you need some extra help, use a AI Posture monitoring app such as AI Posture Reminder if you need some extra help.