If you’re sitting in a straight, hard-backed chair, scoot your bottom up to the edge of the chair and sit without slouching into the back of that chair. Sit with your back and shoulders as straight as if they were supported by the chair back. Over time, this is a more comfortable position for your back, neck, and shoulders. If you’re sitting in a lounge chair or a couch, it’s important to keep your feet flat on the floor and your back straight. Your shoulders should be back and you should be as far forward on the couch as possible.
Don’t lean your chair backward or slouch yourself forward while you’re sitting, or you can strain your sciatic nerve and your shoulder muscles. This serves to keep you off-balance. It is good to rock gently, if possible, if you’re going to be sitting for a longer time. This helps to keep the body active and balanced.
If you need to adjust your seat so that it is higher, you may find that your feet don’t comfortably reach the ground. Try putting a stool, cushion, or another object under your feet.
If necessary, use inflatable cushions or small pillows, just above your hips, between the back of the chair and your spine. This should be a lot more comfortable. When your chair has an active back mechanism use it to make frequent position changes, gently adjusting it and rocking backward and forward as you sit and work, keeping your back from staying sedentary.
Alternatively, you can remove the armrests completely if you find that they are in your way. Armrests aren’t necessary for support.
Active sitting devices include things like standing desks, treadmill desks, kneeling chairs, and other ergonomic alternatives that force your body to hold itself upright, rather than providing it a resting place. Passive sitting chairs, even ergonomic ones, can have a tendency to force your spine into uncomfortable upright positions.
Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt so that the keyboard is comfortable. If you sit in a forward or upright position, try tilting your keyboard away from you, but if you are slightly reclined, then a slight forward tilt will help to maintain a straight wrist position. Ergonomic keyboards are bent in the middle, to allow a more natural wrist alignment, letting your type with your thumbs pointing toward the ceiling, rather than lining your palms up with the floor. Consider investing in one if you struggle with wrist pain.
Position the top of the monitor approximately 2-3” below your seated eye level. If you wear bifocals, lower the monitor to a comfortable reading level. [8] X Research source
The trackpad on most laptops and the traditional mouse do the same thing traditional keyboards do: force your wrists into an unnatural position. Over time, this can cause carpal tunnel issues and chronic pain.
Do 5-10 shoulder raises or shrugs Do 20 calf raises Do 5-10 lunges Touch your toes 20 times
Exercise while sitting at your computer Exercise your abs while sitting
