How to Sit Properly & Maintain the Right Posture at Your Study Table?

Recent studies published by the World Health Organization and the journal "Archives of Internal Medicine" indicate that workers who sit for long periods of time, up to 8-11 hours a day, are 40 percent more likely to die at any age, due to a multiplicity of pathologies and diseases, compared to people who sit for less time.

Although we cannot avoid sitting in the office for a long time, we can at least learn how to sit properly everywhere, to stay healthy and healthy.

Tips for maintaining the correct posture :

1. Push your hips as far back as possible on the chair

In office chairs, the best way to sit is to let the back adhere perfectly to the back and shoulders, pushing the hips backwards as far as possible and adjusting the other components of the chair accordingly to offer support to the rest of the body.

2. Keep your shoulders back and your back straight

Wherever you sit and, in any way, it is important to keep your shoulders backwards, to avoid bending or curving your back as soon as you sit down. Over time, this posture can strain the neck and shoulders, causing chronic pain and headaches.

It is a good idea to swing gently on the chair, if possible, when you have to sit for a longer period of time. These light movements help keep the body active and balanced.

If you’re in the market for a new study table, this article on the Best Study Table in India will guide you in the right direction.

3. Adjust the height of the chair to adapt it to your body

The chair should be high enough for the feet to rest perfectly on the floor and the knees to be aligned with the hips, or slightly below. If the chair is too low, there is a risk of straining the neck, while if it is too high in the long run, the shoulders get tired.

4. Adjust the back of the chair by tilting it to form an angle of 100-110 °

Ideally, the back of a reclining chair should not sit perfectly straight, but tilted backwards just over 90 °. In this position it is much more comfortable and supportive for the back than a perfectly perpendicular back. This way you can prevent to have a back pain. Though at home everyone might not have that arrangement so they need to use some DIY tips to get it done and work comfortably.

5. Make sure the upper and lower back have the necessary support

The best office chairs should offer lumbar support, slightly protruding towards the lower back, to support the spine on both sides, maintaining maximum comfort and vertical position.

If necessary, use inflatable cushions or small pillows, to be positioned just above the hips, between the back of the chair and the spine. This solution should ensure a much more comfortable posture.

If the chair has an adjustable mechanism, use it to change your position frequently, gently adjusting it and rocking back and forth while sitting in the office, to prevent your back from staying still too long.

6. Adjust the armrests

Ideally, the armrests should be adjusted so that the shoulders are relaxed and the wrists are at the same height as the keyboard if you are working on the computer. Read the following section for more specific tips on how you sit in front of the computer.

Alternatively, if you believe that the armrests are a hindrance, you can remove them completely: they are not necessary supports.

Conclusion

When you start to sit adopting the correct posture, this may seem uncomfortable, but if you do it regularly it will become natural and you will have a perfect posture.