Sitting Correctly Aat The PC: This Posture Is The Right One!

Sitting correctly at the PC is not rocket science and yet most people don't do it. After a while, you should feel when your sitting post...

Sitting correctly at the PC is not rocket science and yet most people don't do it. After a while, you should feel when your sitting posture in front of the computer is bad. Sitting incorrectly at the PC usually manifests itself in tension in the neck and torso as well as back pain. If you are one of the long-seaters in front of the PC, you can read here how you can learn to sit properly at the PC. Pain and other unfavorable effects on your health are a thing of the past.

The right equipment

Sitting correctly at the PC is all the better, the more specifically you adjust your equipment to your physical requirements. Put simply, you need a desk and an office chair that are appropriate for your height. It's even better if you have height-adjustable office furniture because then you can readjust if necessary and try out which height settings suit you best. Some rough guidelines: If you are 180 centimeters tall, the table height should be around 71 centimeters and the chair height should be around 48 centimeters. For every seven centimeters of height, you have to add or subtract two to three centimeters of height. The better these height settings harmonize with your physique, the more upright you sit in front of the PC. And those who sit upright have less back pain.

What is the ideal sitting position?

The right office furniture is already a big step towards sitting correctly on the PC. But of course, you should also know how to skillfully place yourself on or on it. You always sit back-friendly when your legs are at a 90-degree angle when sitting. And your arms are also best placed at a 90-degree angle on the tabletop. Because you are usually not particularly good at estimating the angle at which you are sitting, you should ask a colleague to help you adjust the height of your furniture. Viewed from the side, others can judge very well whether you are sitting at the right angle or not.

If you have an office chair on which the armrests and backrest can also be adjusted, the tinkering to find the right sitting position goes even further. It is best to adjust the armrests to the height of the tabletop. Then you can comfortably put your arms half on the tabletop and half on the armrests without cramping while working. Ideally, you should leave the backrest flexible and not fix it, because then your office chair can naturally adapt to your body movements.

Where to put the keyboard and mouse?

Sitting correctly at the PC also has something to do with the positioning of the keyboard and mouse. The farther the keyboard is from your body, the more you have to stretch to reach it. Therefore, the keyboard should always be positioned as close and centered as possible in front of your body. If you don't have a PC but a laptop, then it is advisable to buy an external keyboard that you can put down flexibly so that you can work better on it. You should always be able to reach the mouse with your arm at a 90-degree angle. Again, you're doing yourself a huge favor by getting an external mouse and using it instead of the touchpad if you prefer a laptop.

The display

The distance to the monitor and its height adjustment also influence whether you sit well. Sitting properly at the PC means that you should always be able to look at your monitor with your head held upright. Your chin should be at a 90-degree angle to the tabletop. Most people have their monitors set too low and are constantly looking down. This leads to tension in the neck and shoulder area and often to permanent back pain. However, many monitors are height-adjustable. So the right adjustment for you is no problem here. If you are working on the laptop, you can use an external monitor or raise the laptop to the right height using a bracket or some thick books. The distance between you and your monitor should not be less than 50 centimeters. However, the ideal distance varies with the size of the monitor, which is why there is no general guideline for this. The best thing to do here is to fiddle around a bit and try out how you feel most comfortable.

What actually is dynamic sitting?

Anyone researching the topic of sitting correctly on the PC will repeatedly come across references to dynamic sitting. But what can you actually imagine with this keyword? This simply means that you also move every now and then while sitting. You've probably already noticed that you shift your sitting position and body weight from time to time when you sit at a desk for a long time. That's perfectly fine because these movements prevent tension. Dynamic sitting is therefore positive as long as you make sure not to slump too much in front of the PC and always return to the ideal sitting position after a while.

Sitting correctly at the PC: What else needs to be considered?

Even if deadlines are short and work is piling up on your desk, make sure you give your body a break from sitting. So get up regularly and walk a few steps. Experts recommend getting up from work at least once or twice an hour. A few gymnastic exercises that you do regularly in the office can also protect you from tension and back pain.

Also, make sure you drink enough while you're at the computer. Because dehydration can cause your posture to deteriorate and cause you to slump. Then even perfectly adjusted office furniture will no longer help you to rule out unpleasant consequences for your health.

And why all this?

You probably don't notice the consequences of sitting incorrectly at the PC right away. Health problems associated with it insidiously take their place. In addition to orthopedic diseases, poor sitting can also lead to muscular problems, digestive disorders, eye problems, and an increased risk of cardiovascular diseases and thrombosis. You are doing your body and your health something good in the long run if you invest the time and effort in establishing the correct way of sitting at the PC in your everyday life.

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