How to sit in front
of your PC
Studies carried out in the US in
1996 revealed that about 80 percent of computer workplaces
are ready for rehabilitation. These studies also found out
that an average computer user sits at his chair in front of
the PC for the gigantic time of 80,000 office hours of his
Long hours of sitting in one posture is most traumatic for
oneís spine. Any single upright posture for hours together
makes the spine tense. Our spine has natural shape in the
form 'S' the alphabet 'S'.
Office furniture often does not correctly support the lumbar
vertebral column - the chair should fit along the spinal
curve and not the other way round. But unforunately
improperly designed chairs and bad sitting habits distort
this natural S curve and puts the spine under lot of stress.
As a result shoulders and neck are held tensely and get
stiff through unnatural posture. The consequence: neck, back
and head aches.
While putting in hours at the office desktop itíll pay to
keep in mind the following:
You can avoid neck aches by placing monitor in a correct
Determine the optimal table height and place the monitor in
a way that your eyes and the top of the screen form a
horizontal line. The head should be just slightly bent,
while the trunk should be held straight. The chair should be
constructed in a way that it offers you as much free
movement as possible. Do not stretch out your legs too far
while sitting: instead maintain them at a right angle.
Crossing your legs under the table is a big no-no. On one
hand this posture increases the pressure on the sciatic
nerve and on the other it reduces the blood circulation in
healthy way to sit infront of your PC
The Shoulders should
The elbows should swing free.
Keep your wrists straight.
Pull your chin in to look down-donít flop your head
Keep the hollow of the chair in the base of your spine.
Try leaning back in the chair.
Donít slouch or slump forward.
Alter your posture from time to time.
The distance between the monitor and your eyes should be
about 60 cms.