Tips to sit well and avoid pain - Green Health Tips - Health & Fitness News Tips to sit well and avoid pain | Green Health Tips - Health & Fitness News

Tips to sit well and avoid pain

No matter how ergonomic the seat you use daily in the office. Neither do you put a cushion behind your back … There are habits that we do ...

No matter how ergonomic the seat you use daily in the office. Neither do you put a cushion behind your back …

There are habits that we do not know and that would be very useful to reduce or prevent the well-known lumbar or cervical pains.

Find out in this article how to sit well to avoid spinal pain . Take note!

Advice (insufficient) to sit well

In the “Decalogue” of recommendations for the column not to become an intimate enemy we find, for example, that:

  • The feet must be fully supported on the floor.
  • The knees should be kept at the same level or above the hips.
  • The back of the chair must respect the curvatures of the back and contain the lumbar arch.
  • The computer screen should be located 45 cm away from the face and below the eyes.
  • The keyboard should be low enough to keep the shoulders from being raised.
  • Wrists and forearms must be straight to the sides of the body.
  • The breaks must be done every hour (get up from the seat).
  • Neck or shoulder rotation exercises should be done standing and sitting.
  • Posture does not always have to be static or forced.
  • The weight of the body must be distributed between the chair and the floor.

Sitting properly reduces the pain

Tips to sit well and avoid pain

Working 8 hours (at least) in front of the computer is more than typical in today’s society. Our employment may be routine or not, but it certainly fulfills the condition that has us sitting a good part of the day.

Beyond not liking what you do (or yes) depends on you to sit well and avoid recurring back and neck pain .

Between 60 and 90% of workers suffer or will suffer this type of lumbar and cervical complications at some point in their working life.

Most of them do not have a serious pathology or have suffered an accident. “It’s simply” the type of employment they play and above all, how they usually sit,  which ends up turning into bad postures.

When a person works standing the area that is most affected is the lumbar and when the job requires to be seated all day what suffers is the cervical area as well as the wrists.

In the first case doctors recommend sitting a few minutes every 1 or 2 hours, and in the second, stand several times a day and also maintain a correct position in the seat (in any way).

Ideally, in addition to getting up, walking and stretching the muscles about 5 minutes per hour, we were well seated the remaining 55 minutes. Perhaps this seems a utopia but with a little practice and commitment we can achieve it.

Some tips to sit correctly:

  • The chair can not be very high because it causes us to lose the natural lumbar curvature. With such a position it is easier for the pain to become chronic.
  • The seat must be as low as possible so that the knees are aligned with the horizontal axis. Also, it is imperative that you are near the desk.
  • The back may be “glued” to the back of the chair but a slight separation will make us maintain a right and active posture for a longer time.
  • It would be good if we had a sloping platform to support the feet from time to time. Thus the knees would rise slightly and the pelvis would be raised higher. The feet can never be “hanging”.
  • At least ⅔ parts of thighs should be supported on the seat.

How do we get it? Putting your back well back!

If, instead, we sit on the edge of the chair, the back is very stooped and will be more frequent pain. In addition we will have problems of circulation or nervous.

Tips to sit well and avoid pain

  • The backrest is better if it is straight (although we are led to believe that the ergonomic is the most successful option). In turn, it should reach the height of the shoulder blades as a minimum. If we have to buy a new chair a good idea is the “executive” type.
  • For their part, desk chairs that have forearms are better, because they allow us to rest our wrists when we are not using them .

We must take into account that the lack of rest in this area causes carpal tunnel syndrome (also called “the evil of the secretary”).

  • Never cross your legs. This is common in women, because it makes them look more feminine or wear skirts. However, it is not a good idea.

Why? Because the blood circulation is cut off and episodes of tingling or numbness of the feet are more frequent. As if that were not enough, crossing the legs affects the sciatic nerve and can cause knee pains down or in the lower back .

  • If we use laptop it is recommended to place it on a support and use a wireless keyboard to avoid cervicodorsal tension. The distance with the eyes should be the same as on a desktop computer screen.

The worst sitting postures

Tips to sit well and avoid pain

It is also worthwhile to detect the erroneous positions we take when sitting all day in front of the computer and of course we do not realize it. The most frequent and harmful are:

  • Wade (lean towards the sides).
  • Sit on one or both bent legs.
  • Staying like a statue (still).
  • Lean to the screen to see better (preferably zoom in on the page or wear glasses).
  • Making inappropriate head turns (if we use more than one screen or take information from a paper on the desktop).



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Green Health Tips - Health & Fitness News: Tips to sit well and avoid pain
Tips to sit well and avoid pain
Green Health Tips - Health & Fitness News
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