All the bright young minds often resonate with the popular phrase 'Because we're teenagers, we experience pain,' which serves as solace in every growing experience. Just like young office workers, who say, 'Because we're in our working age, we experience back pain.' It's a statement reflecting similar frustration, albeit revolving more around physicality than mentality. It is believed that almost every computer-bound individual will encounter Office Syndrome to some extent, a prevalent condition that causes various degrees of discomfort. Symptoms range from neck and shoulder stiffness to tingling sensations caused by compressed nerves, as well as inflammation of tissues. These issues primarily stem from incorrect sitting posture during work

The correct sitting posture for work. Adjust your posture today for comfort tomorrow.

The problem of office syndrome and physical pain that occurs cannot be denied that it largely stems from our own behaviors. Seeking massages or physical therapy may provide temporary relief, but these are merely short-term comforts. Addressing the root cause is paramount. If you continue living the same lifestyle, these symptoms will inevitably return. Therefore, the solution to these pains ultimately lies in changing our lifestyle habits. Sitting correctly at work, adhering to ergonomic principles and physical fitness, is the most effective way to address these issues at their core

     1.A good office chair is the foundation of correct sitting posture for work.

Ensure that your desk and chair are properly adjusted to your height level, allowing for a sitting position that can cope with stress and avoid causing back pain. Maintaining a proper sitting posture ensures that your body can bear weight appropriately and support long hours of work without discomfort or additional pain

     2.A good sitting posture for work is having the head positioned upright.

Once you have a good chair, it's time to adjust your sitting posture correctly. Start with your head, which should be positioned upright according to proper principles. Avoid leaning too far forward or backward, as leaning forward excessively means you're overusing the neck muscles. If you frequently lean forward for extended periods, it can lead to neck pain, upper back pain, or even cervical spine degeneration. Additionally, the desk itself is another crucial component. It should be adjusted to be at a consistent level with your head.

      3.The shoulders should be at the same level as the desk.

Following the head, the next concern is the shoulders. Proper shoulder alignment while sitting at work involves ensuring they are not elevated and remain in the same plane as the desk. Additionally, there should be enough space on the desk for arm placement without bending or raising them too high. Repeating such improper posture over the long term may lead to muscle stiffness and accumulation, resulting in shoulder, neck, or upper back pain, common among office workers. It's important to adjust both the chair and shoulders to maintain a consistent position with the desk.   

     4.Do not bend or raise your arms while working.

The positioning of the arms and wrists should mirror that of the shoulders. This means the arms should be positioned at a consistent level with the keyboard or work desk. However, the position can be slightly lower because the correct angle for arm positioning is typically around 100-110 degrees. The wrists should be slightly lower than the arms for proper balance. If you feel any discomfort, ensure that the arms and wrists are aligned with the position of the work desk. Otherwise, various discomforts are likely to occur.

    5.Sitting in a chair with back support, maintaining an upright position.

When it comes to the point where office workers experience frequent discomfort and pain, it's often due to the fact that the back serves as a connection point for various organs and supports significant weight. Therefore, sitting with good back support should involve an upright posture, aligned with the chair's backrest in a suitable position, making an angle of 90-100 degrees. Avoid leaning too far forward or backward. Alternatively, using a lumbar support cushion to help maintain an upright posture is also a good option. Remember that the back is a crucial organ, and the spinal bones are a vital structure. If injured, it can lead to significant problems.

     6.Sitting and working with a full-bottomed posture.

When it comes to proper sitting posture, many people tend to overlook the positioning and adjustment of their bottoms to achieve the appropriate posture. However, it's important to realize that the bottom is the organ that bears the most weight and pressure, especially around the coccyx or tailbone area. Sitting improperly, such as sitting on the edge of the seat, may lead to numbness or pain in the bottom. Furthermore, repeating this improper sitting position for extended periods can result in accumulated discomfort and even numbness in the legs over time.

        7.The correct sitting posture requires that the knees are at a consistent level with the hips.

When it comes to adjusting the lower body to the proper sitting position, such as the knees and hips, we should maintain them at a consistent level. The hips can be slightly lower than the knees (hips should be at a 90-100 degree angle). Avoid sitting with bent knees for extended periods as there are many blood vessels and nerves in that area. Prolonged pressure can often lead to inflammation and easy injury. As for foot positioning, the correct way is to place them flat on the floor and avoid letting them float.

Source:ttps://th.jobsdb.com/th-th/articles