Sitting at a desk for extended periods of time, for example when studying or using a computer, can be detrimental to your posture. Posture describes the alignment of your joints and good posture means that your joints are aligned in such as way that the passive structures of your body---specifically ligaments and intervertebral discs---are stressed as little as possible. Good postural alignment requires practice and effort, but is also beneficial to your health and comfort.
What is Correct Posture When Sitting at a Desk?
Sitting in good posture requires that your workstation---your chair, desk and computer---is set up to suit your personal requirements. When seated, place your feet flat on the floor, bend your knees to around 90 degrees with hips slightly above the level of your knees. Your torso should be more-or-less vertical and your head as upright as possible. Keep your shoulders down and relaxed and your lower back slightly arched so that your chest is lifted.
The Dangers of Poor Posture
According to Stuart McGill in his book "Ultimate Back Fitness and Performance," poor sitting posture, i.e. sitting with a rounded lower back, forward head position combined with constantly looking downwards, places a lot of strain on the ligaments of your spine and the discs between your vertebrae. An excessively rounded back can become weakened and also result in intervertebral discs bulging and placing pressure on the nerves of the spine which can cause radiating pain in the lower back, buttocks and legs. In addition, poor seated posture encourages your abdominals to bow outwards creating a rounded abdomen which may result in weakened abdominal muscles which may lead to an increased risk of lower back injury.
Benefits of Improved Posture
Good seated posture reduces back and neck strain and also, by lifting your chest and decompressing your abdomen, also allows for easier/deeper breathing and better digestion. Good posture also uses less energy than bad posture as your head is essentially balanced directly over your spine as opposed to supported by your muscles. This reduces the amount of energy you expend when working at your desk which will result in greater comfort and increased productivity.
The Ergonomic Workstation
It is very difficult to maintain good posture if your workstation is not set up correctly. Firstly, ensure your chair offers good lumbar support and is the correct height so that you can place your feet flat on the floor and your hips are slightly higher than your knees. When seated, your desk should be level with your mid-abdomen so that your forearms can rest comfortably on it without causing you to elevate your shoulders. Position your computer monitor directly in front of you and raise it to eye-height to minimize the need to continually look down---this reduces neck strain and promotes and upright head posture. If you find that you need to lean forwards towards your computer screen you may need glasses so consider getting an eye examination.
Developing Better Posture
Poor posture is a product of your environment---your workstation--- and your sitting habits. Once your workstation is set up properly you will need to break your poor habits by frequently reminding yourself to sit tall, raise your head, lift your chest and drop/relax your shoulders. Initially you may find you fall out of good posture after only a few minutes but as you begin to reprogram your sitting habits, you will find you can maintain better posture for longer intervals. Try setting an alarm for every 15 minutes to remind yourself to check your posture and correct any postural faults that have begun to creep in.
References
- "Ultimate Back Fitness and Performance"; Stuart McGill; 2004
- "Posture, Get It Straight! Look Ten Years Younger, Ten Pounds Thinner and Feel Better Than Ever"; Janice S. Novak; 2006
- Working Space; working with computers: A brief introduction to ergonomic issues
