Proper Sitting Ergonomics to Prevent Pain
- Dr. Lilly Koh
- 13 minutes ago
- 2 min read
The Ultimate Guide to Proper Sitting Ergonomics
In today’s world, many people spend hours sitting at desks, working on computers, or using mobile devices. Poor sitting posture can lead to back pain, neck strain, and other musculoskeletal issues. Implementing proper ergonomics can help reduce discomfort, improve productivity, and prevent long-term health problems.
Why Sitting Posture Matters
Sitting for prolonged periods with improper posture places excess stress on the spine, shoulders, and hips. Common problems associated with poor ergonomics include:
Lower back pain
Neck and shoulder tension
Increased risk of repetitive strain injuries
Poor circulation and muscle fatigue
Key Elements of Proper Sitting Ergonomics
Follow these guidelines to maintain a healthy sitting posture:
1. Choose the Right Chair
Use a chair with lumbar support to maintain the natural curve of your spine.
Adjust the chair height so your feet rest flat on the floor or on a footrest.
Keep your knees at a 90-degree angle, level with or slightly lower than your hips.
2. Position Your Desk and Monitor Properly
The top of your screen should be at or slightly below eye level.
Place the monitor about an arm’s length away to reduce eye strain.
Ensure your keyboard and mouse are positioned at a comfortable height to avoid wrist strain.
3. Maintain Good Posture
Sit back in your chair with your back straight and shoulders relaxed.
Keep both feet flat on the floor and avoid crossing your legs for long periods.
Keep elbows at a 90-degree angle and wrists in a neutral position while typing.
4. Take Frequent Breaks
Stand up and stretch every 30–60 minutes to relieve tension and improve circulation.
Perform simple neck, shoulder, and back exercises to prevent stiffness.
Consider using a sit-stand desk to alternate between sitting and standing throughout the day.
Additional Ergonomic Tips
Use a headset for long phone calls to avoid cradling the phone between your ear and shoulder.
Adjust screen brightness and positioning to minimize glare and eye strain.
Keep frequently used items within easy reach to avoid excessive stretching or twisting.
Improve Your Sitting Habits Today
Making small ergonomic adjustments can significantly improve your posture and reduce discomfort. If you experience persistent pain or stiffness, physical therapy can help address underlying issues and improve your posture further. At Walnut Physical Therapy and Performance, we offer expert guidance on posture correction and workplace ergonomics. Contact us today to learn more!
-Dr.Lilly Koh, PT, DPT, OCS, CSCS
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