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The Perfect Posture

The perfect posture

Ever had a stiff neck or back pain? Many office workers suffer these ailments in this computer age. Serious health problems often result from something as simple as poor posture.

In this month's issue, I'll let you in on the secrets to good posture and how it can help you stay healthy and ache free at your office.

What exactly is the perfect sitting position?

From the side view, the spine should form a S-shaped curve, bisected by a plumb line dropped from the top of the head. In the ideal seated position, this plumb line should pass through the tips of the shoulders and through the center of the hip joint. With this ideal alignment, the body weight is well balanced over the whole spine, and the muscles require the minimum effort.

All you have to do to achieve the perfect seating position is to sit all the way back in a firm straight-back chair and to place a small cushion in the small of your back for lumbar support, while tucking in your chin and not curving your back forward.

How to pick the proper chair

To maximize the benefits of correct seating posture, you should select a chair with a firm back. You should also keep your upper arms between vertical and 20° forward and keep your elbows bent at an angle between 90° and 120° so the chair should have armrests.

Your workstation is also important

Check under your desk. Are there any files or books piled up? If these files keep you from sitting properly in your chair, you've gotta clean it up.

As people focus on their work, there is a natural tendency to protrude the head and neck forward. So, computer monitors and reading materials should be placed directly in front of you at eye level. "Easy Reader" or any bookstand will do you a world of good, you'd be surprised.

No movement + time = pain

Take a break from your chair by standing up, stretching, or by taking a little walk every once in a while. Here's another little hint for you. Try dunking a towel into hot water, wringing it out, and just apply it to the back of your stiff neck. This hot compress helps the circulation in your neck. Perhaps the best description of a "good" sitting position is a set of naturally chosen positions that fall within an acceptable range. So, "sit back and relax" would be the best advice to developing natural and healthy work habits.

Give it a try and I guarantee that if you had problems with stiffness at work, they'll surely melt away so that you can have a happier and more productive time at your office!

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