JLPC Article - Sitting Pretty

  Poor sitting posture is very common. It is characterised by a curved spine , and   chin pushed forward. Eventually, it can lead to severe back and neck problems,   and possibly tension headaches.

  Incorrect desk height and poor arm/hand position can lead to painful wrists and   fingers , and possibly tendonitis .


  The picture on the right shows a good posture. The weight above the PC is shown   to illustrate how you should feel as if there was a force pulling your chest out.


  There are a number of other things that are key to good posture, as we will show   below.

 
How to sit with a good posture

    You should adopt the following practices as much as possible:
    • Balanced head with chin tucked in
    • Breast bone elevated
    • Shoulders relaxed
    • Upper arms vertical
    • Forearms horizontal
    • Wrists in a neutral position
    • Desk height to match elbow height
    • Feet flat on the floor or a rest
    • Slight arch in the lower back
    • Sit well back in the chair, with thighs supported
    • Top of screen at eye level
    • Sit close to the desk - do not reach
Use an adjustable chair

    Your chair should ideally have the following features:
    • Half or not arm rests to allow the chair to go under the desk.
    • Back rest with an adjustable height and angle to support the back at belt level.
    • Seat not too deep, should be flat or tipped slightly forward.
    • Height adjustable using a gas mechanism.
    • Base to be a 5-star stable type.
    • Rotatable to allow rotation to different parts of the desk.

 

 
Workstation adjustment
    Your workstation and environment should be adjusted as follows :
    • Ensure adequate illumination
    • Screen to be free from glare
    • Work surface to be free from glare
    • Screen to be tiltable
    • Screen height to be adjustable
    • Keyboard detached, flat, and at elbow height
    • Thin desk top for maximum thigh space
    • No leg obstructions
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