Are you sitting correctly at work?

Incorrect sitting posture

- Bending the neck forward, jutting the chin, rounding or hunching the shoulders, and having no arm support all cause neck pain.

- Sitting hunched over prevents the spine from distributing weight well, which can cause back pain. It also increases pressure on the intervertebral discs.

Why adjust your sitting posture?

- To allow the pelvis to tilt forward, reducing flat back

- To keep the spine straight

- To distribute body weight evenly through the spine and the tissues of the back

- To open up the diaphragm for fully efficient breathing

- To avoid constricting the lower abdomen and to aid digestion

- To support circulation throughout the body

Adjusting your working posture

- Set the screen so that its top edge is at eye level, directly in front of your face, so you look straight ahead without tilting your head up or down.

- Use a chair with armrests, with the keyboard at elbow height and your elbows bent at 90–120 degrees. Keep your elbows close to your body to relax your shoulders and arms, and do not raise your shoulders while working.

- Do not bend or twist your wrists. Use a wrist rest so your wrists are not bent up too far or pressed down while typing.

- Sit up straight, resting properly against the chair back without leaning forward. This helps reduce neck and back pain and makes breathing easier and freer. 

- Keep your hips at 90 degrees to your trunk.

- Keep your knees slightly lower than your hips to encourage a slight anterior pelvic tilt, giving the lower back a slight inward curve (lumbar lordosis). This prevents flat back, which can cause back pain.

- Leave 2–3 inches between the back of your knees and the edge of the seat, to avoid pressure on the back of the knee where blood vessels and nerves run.

- Place your feet flat on the floor. If your feet do not reach the floor, use a footrest.

Tips: take breaks from work as follows

- Every 10 minutes, rest your eyes from the computer screen.

- Every 20 minutes, change your working position.

- Every hour, take a break to exercise and stretch your muscles.

For more information, contact us

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bangkae) ? 061-801-2482 Line ID: @rehabcare