When working in an office for long periods of time it can be difficult to avoid the pitfalls of sitting and slouching. When slouching, the chin juts forward, the shoulders are rounded, and the natural curves in the spine are lost. Being in this position for prolonged periods causes compensatory shortness and excessive load on the muscles of the neck and shoulders. This causes stiffness and pain in the surrounding areas, possibly leading to headaches and compression on vital nerves and blood vessels.
Sitting with your chair too low, with the knees higher than the hips, decreases the angle at the hip joint. This position puts pressure on the discs of the spine and encourages hunching over, as well as general lower back pain.
To prevent office niggles and muscle imbalance a safer posture should be adopted. The feet should rest flat on the floor, whilst the chair is at a height that allows the knees to fall below the hips. Shoulders should be relaxed back and down, over the hips, with the head stacked vertically on top. The spine should follow its natural curves, chest proud, with the elbows relaxed by the side. If possible, the wrists should be in line of the forearm, parallel to the floor, without over extension (this can be helped with mouse and keyboard rests). You may find the use of a standing/kneeling desk helps if you’re prone to getting stuck in an unnatural position. (PRO TIP, I like to sit on an exercise ball whilst at my desk. The ball improves posture, allows for movement of the pelvis and spine and also can strengthen your core!)
Ultimately, sitting in any position correct or otherwise, for long periods reduces blood flow to certain areas causing discomfort and irritation. The best advice is to take frequent microbreaks. Get up, walk around, stretch.. Get that blood moving!
