7 Tips to Maintain Body Posture While Working in the Office to Keep Comfortable and Not Easily Sore

Illustration (Freepik)

YOGYAKARTA - Almost every day, we spend hours sitting in front of a computer screen. Without realizing it, the wrong sitting habit can trigger various complaints such as pain, neck pain, to prolonged back pain. If left alone, this posture problem can develop into chronic pain that interferes with daily activities.

The good news is, maintaining body posture in the office is not as difficult as you imagine. Just with simple adjustments to the workspace and daily habits, you can protect your body's health while increasing work comfort.

Tips to Maintain Body Posture While Working in the Office

There are some simple things that can be done to keep the body comfortable and avoid pain while working. Reported from Sakra World Hospital, here are 7 tips that can be applied to help maintain body posture while working in the office:

Prepare an Ergonomic Workspace

The first step in maintaining body posture is to arrange the workspace ergonomically so that it fits your body. Use an ergonomic chair with a good waist support, adjust the height of the chair so that the feet are flat on the floor and the knees form a 90 degree angle.

In addition, position the desk and monitor parallel so that your lower forearm is parallel to the keyboard and the screen is at eye level to prevent neck tension.

Practice the 90-90-90 Rule

The 90-90-90 rule is a simple but effective guide to keeping the body in alignment when sitting. Make sure your hips, knees, and elbows are at a 90-degree angle so that the pressure on the muscles and joints is reduced. Don't forget to put your feet flat on the floor to distribute your weight evenly and prevent a bent position.

Rest Regularly

Sitting for too long can make muscles stiff and blood flow slow. Take a break every 30 minutes to stand up, take a light walk, or just stretch your body. Stretching the neck, shoulders, and wrists at the desk also helps keep muscles relaxed throughout the day.

Pay Attention to Your Sitting Position

The sitting position is very important so that the body posture is maintained. Try to keep your back straight, relax your shoulders, and avoid the habit of bending forward while working. Slightly tightening the core muscles can help support the back and keep the body stable while sitting.

Use the Right Aids

Ergonomic aids can provide additional support for the body. Footrests are useful if the chair is too high, while back pillows help support the natural arch of the spine. For those of you who often type, wrist supports are also important so that your hands remain in a neutral position and are not easily tense.

Adjust Your Technology Habits

Avoid the habit of bowing down when using a cell phone or tablet. Try to raise the device as high as your eyes so that your neck and upper back are not tense. Also apply the 20-20-20 rule, which is every 20 minutes to look at an object as far as 20 feet for 20 seconds, to reduce eye strain and reduce the body leaning forward.

Do Regular Exercise

Regular exercise is essential to keep the posture good. Core muscle exercises help stabilize the spine so it's easier to sit up straight without bending. In addition, back, shoulder exercises, and light stretching routines can increase body flexibility.

So that's the discussion of tips for maintaining body posture while working in the office, follow other interesting articles at VOI.ID. So as not to miss the latest news, follow and monitor our social media accounts!