ES : Lesson 1 : Healthy Sitting Posture

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Chapter : Ergonomics Safety

 

Lesson 1 : Tips for Healthy Sitting Posture

Ergonomists generally agree that there isn't a single, "static" seated posture that should be used all of the time. It's a good idea to move around into different postures throughout the day to improve circulation and reduce muscle fatigue. However, if you have to sit for long periods, the following posture puts the least strain on your body.

• Keep open angles. Contrary to popular belief, good posture doesn't mean sitting flat and firm, with your hips, elbows, and knees at 90 degree angles. Your hips, elbows, and knees should be at slightly open angles (greater than 90 degrees). Sitting erect or leaning forward increases the strain on the lower back - it's okay for short term use, but isn't recommended for prolonged periods of time.
• Keep thighs parallel with the floor. Your thighs should be roughly parallel with the floor.
• Recline slightly. Research has shown that reclining eases pressure off your lower back. 
• Avoid pressure points. Uncomfortable pressure (e.g., on the back of your knees) can impede circulation. Be sure to make the proper adjustments to your chair to reduce such pressure.
• Rest your feet flat on the floor. Your feet should be flat on either the floor or a footrest.
• Move Around. Making slight adjustments to your sitting posture throughout the day is healthy.