What is the best sitting position at work, not easy to get tired

If you're like me and do more than eight hours a day in front of the computer, it's a good idea to pay attention to your sitting posture:

Make sure your back is well leaned on.

Lay your feet flat and keep your legs in a comfortable position.

Don't keep the keyboard and mouse too far away from your body to avoid always being in a state of "struggling to reach".

The keyboard and mouse are at elbow height and directly in front of the body, with the shoulders hanging naturally.

Try to keep your wrists straight when operating the keyboard and mouse, and do not bend them up, down, left and right. Hang your hands in the air while typing, and use your arms to move instead of stretching your fingers to reach the keyboard. Relax your fingers when using the mouse and use your arms instead of your wrists to move the mouse.

Reduces neck flexion and twisting.

Adjust the brightness, contrast, font size, and distance to your eyes to make your eyes feel comfortable and rest your eyes between work.

Take a break every once in a while. It's not about letting you rest online, it's about going around.

Look up at the ceiling often.

Lying back slightly According to scientific research, leaning back at an angle is most comfortable for the human body, so it is best to buy a good chair, and leaning back slightly will relax the body.

Three tips for sitting posture First, adjust the height of the computer monitor, and the line of sight should be flush with the upper edge of the monitor; 2. When using the mouse and keyboard, adjust the height and distance of the desktop and chair so that the elbow and wrist are effectively supported; 3. Add a small cushion behind the waist and arch the waist.

Because of the change in body posture caused by habit, it will lead to a strong confrontation when standing correctly, and this confrontation can create a feeling of tiredness.

Another reason is that the body's ability to self-regulate is very subtle and powerful, and the changes in the body's posture are to regulate the body's needs. For example, when we are facing a particularly high pressure and low mood, this emotion will lead to tension in the back muscles, and the breathing will change accordingly.

At this point, if you force yourself to stand up straight, it will be counterproductive. Emotions can accumulate on a physical level, so problem-solving is more than just a process of building balance.

Sedentary diet recommendation:

1. The staple food is 250-400 grams per day, and the staple food is mainly cereals, so you don't need to consume a lot because you don't exercise! If you want to exercise, you can increase it moderately.

2. Eat a variety of vegetables, fruits, and potatoes for non-staple food, about 500 grams of non-staple food per day, and try to have as many types of non-staple food as possible!

3. Cheese can regulate the ecological environment of the intestines, and some yogurt can be prepared in the office for indigestion, so that harmful bacteria are not easy to survive, and a cup of yogurt a day can effectively regulate and improve gastrointestinal function.

Office workers often sit for a long time in daily life and work, and the sitting posture of people with lumbar muscle strain is very important. The best posture to sit is to sit with your waist straight, looking straight at the head, and try to raise your head and chest. The common mistake that most people have is to hunch over and lean forward; In addition, the backward posture of the waist will increase the load on the lower back muscles, which is easy to induce diseases such as lumbar muscle strain.

1. Sit upright.

This is probably what you would consider the "best" posture. This sitting posture is characterized by an upright torso.

The most important thing about sitting upright is that your feet can rest comfortably on a flat surface, whether it's on the floor or on the ottoman. This position is also easy to adjust, and it is easy to get out of the chair and get up and move.

It is also important that unless the forearms are supported on the bench, the arms are vertically down from the shoulders and the elbows are against the torso. Without support, lifting the arm forward requires more use of the shoulder and neck muscles, which often leads to muscle fatigue and soreness.

The head should be looked forward or down a little. Maintaining an upward-looking posture increases pressure on the neck and can lead to discomfort.

This posture is great for common office tasks, such as working on a desktop computer.

2. Leaning forward sitting.

This posture is characterized by the torso leaning forward and the arms likewise resting on the workbench. Keeping your thighs down at an angle will make it easier for your lower back to maintain an inward curve and reduce pressure on your back.

For some time, special chairs were also developed to allow the thighs to be tilted downward, and often with devices to prevent people from sliding off the base of the inclined seat.

Now you can change your sitting posture with this position by simply sitting in front of a regular chair and resting your elbows on the workbench. This pose is great for drawing or writing on a flat surface, whether on paper or a touch screen.

3. Reclining sitting posture.

The third pose is with the torso leaning back, supported by the back of a chair. The back muscles in this pose require minimal movement because some of the weight of the upper body is borne by a chair.

This pose reduces the risk of fatigue and discomfort in the back muscles. But sitting like this for a few hours a day may cause your back muscles to get tired more easily later in the day.

This sitting posture is helpful in meetings and conversations. However, this method is not good for handwriting or using a computer, because the muscles in the neck and shoulders need to be moved more when the arm needs to be stretched forward, which can cause soreness.

Poor sitting posture will lead to an imbalance in the body, which requires more muscle strength to maintain the stability of the body, and it will be very tiring over time.

Specifically, if you are in a posture such as "hunched back", "looking down at your phone", or "unilateral support" for a long time, it will cause fatigue and stress in many muscles and joints such as the spine, neck, and arms. These postures can also affect the person's respiratory and circulatory systems, further reducing energy levels.

In addition, sitting still can easily make you depressed or drowsy, which can aggravate your physical fatigue.

Therefore, poor sitting posture is a major cause of increased physical fatigue. In order to alleviate this fatigue, it is recommended that you try to maintain a correct sitting posture, use chairs and tables that can be adjusted in height and angle, get up and move frequently, stretch and relax your muscles appropriately, strengthen your physique, and maintain a healthy working and living state.

Why is it still tiring to sit at work? Poor sitting posture, lack of sleep, irregular work and rest, lack of exercise, and disturbed thoughts can all increase fatigue. Fatigue includes brain fatigue and physical fatigue, brain fatigue is affected by various stresses in life, the fatigue of daily chores will continue to accumulate in the brain, once the brain feels tired, it will quickly convey the message of "exhaustion" to the body, making it feel fatigued.

Therefore, the fatigue of the brain also signals through the body that it feels "tired". In addition to physical fatigue caused by a lot of physical labor, there is another bad habit that cannot be ignored, that is, poor sitting posture. Poor sitting posture will greatly increase the force on the lumbar spine and cervical spine, unconsciously increase the burden on the muscles, and eventually lead to muscle strain, making your body tired and tired the more you sit.

What are the dangers of poor sitting posture? In addition to the lumbar spine, poor sitting posture can also cause great pressure and burden on the cervical spine and its surrounding muscles. When the fibrous ring of the intervertebral disc is slowly damaged and eventually ruptures, the nucleus pulposus tissue of the spine will gradually protrude from the rupture, which may compress the surrounding nerves and spinal cord, and over time, it will lead to serious symptoms such as muscle strain and herniated disc.

Leads to obesity. Sitting in the wrong posture for a long time will make the muscles of the buttocks, waist and neck stiff, fat accumulation, reduce the body's metabolic efficiency, further aggravate the fat accumulation in these parts, gradually become obese, and easy to form a pear-shaped body!

Sitting for long periods of time at work puts the body in a state of recuperation, which can lead to fatigue and discomfort. Here are some of the reasons that can cause your body to feel fatigued:

1. Lack of physical activity: Sitting for long periods of time may reduce the amount of physical activity, thereby reducing cardiopulmonary function and metabolic rate, making the body more likely to feel fatigued.

2. Incorrect sitting posture: Incorrect sitting posture may lead to muscle fatigue and soreness. Prolonged incorrect sitting puts muscles and bones in an unnatural position, increasing the risk of injury and fatigue.

3. Lack of rest: Working for several hours without rest will make the body constantly in a state of high concentration, resulting in physical fatigue.

4. Lack of adequate sleep: Long-term lack of sleep can lead to fatigue in the body. Lack of sleep can also lead to problems such as difficulty concentrating, sluggish thinking, and unresponsiveness.

5. Eye strain: Staring at a computer screen for a long time may cause eye strain, which may affect work efficiency and vision.

6. Mental pressure: Long-term work pressure will make the body feel tired. Constant stress may cause the body's immune system to be compromised, which can increase the risk of getting sick.

Therefore, in order to reduce physical fatigue, it is necessary to pay attention to maintaining a correct sitting posture, doing physical activity in moderation, reasonably distributing work and rest time, maintaining adequate sleep, paying attention to eye protection, and reducing mental stress.

Standing in the correct posture is the least tiring. Exercise the corresponding muscles through the following actions to relieve discomfort and reduce burden:

1. Action 1: Pull the calf back. Hold the wall with your left hand, bend your right foot back, and lift your right foot to your hip with your right hand until you feel a slight tuging sensation on the muscles in the front of your right thigh. After holding for 10-15 seconds, do it on the other side, repeating 5 to 6 times.

2. Action 2: Squat and press the legs. Place your right foot on a low stool with your toes up, squat down slightly with your left leg and fold your hands on your knees; Slowly move your hands to the tip of your right foot and breathe deeply until you feel a slight tuging sensation on the muscles at the back of your right thigh. After holding for 10-15 seconds, do it on the other side, repeating 5 to 6 times.

3. Action 3: Butting the wall and pressing the toes. Raise your hands with your upper arms at the same level as your shoulders and your palms against the wall; Lunge with both feet, bend your knee with your left leg in front of you, your heel on the ground, your toes on the wall, and your right leg straight behind you; Keep your body as close to the wall as possible until you feel a slight tug on the right small lead leg.

The correct sitting posture requires people to take the initiative to refrain from it, and the so-called standing has a standing image, and sitting has a statue.

Because I didn't get used to it at first, just like when I first started walking, I wrestled all the time.

1.Do not tilt your head or neck forward.

2.The height of the chair should be such that the knees are bent at 90 degrees.

3.The elbow joint is bent at 90 degrees, and the keyboard can be easily used.

It would be best if the chair had handles, so that the elbows could rest lightly.

4.The hips are also bent at about 90 degrees, and the bottom of the back of the chair is preferably slightly lordosis to support the lumbar spine.

Sitting posture also involves the fit of the chair, if the chair is too high, to look at the things on the table or the key, the head will have to lean forward, so the neck must exert force; If the chair is too low, it will also cause a burden on the cervical and lumbar spine. Therefore, Dr. Shi Shiliang said that the correct sitting posture should also be matched with the appropriate table and chair, when sitting, the height of the chair should allow the knees to bend at 90 degrees, and the position of the key plate should also allow the elbow joint to bend at 90 degrees to type easily, the body does not have to stretch or bend excessively, and the most important thing is to maintain the normal curve of the cervical, thoracic and lumbar spine.

When looking at a screen or writing, try not to tilt your head forward, but to keep your eyes looking down, but if you inevitably have to lean forward, remember to support your arms so that your muscles don't strain too much.