9 ways to sit comfortably at your desk

Sitting in the wrong way can increase the likelihood of a shoulder, wrist, back and neck injury.

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Worse, you can ignore the warning signs of your body such as muscle contraction, aches and fatigue. That's why you need to know what to do to reduce the pain of working in the office, says Jean Duffy Rap, a physiotherapist in Syracuse (New York, USA).

Don't be too focused on looking at the screen

Closing your neck or tilting your head when looking at your computer will cause headaches and blurred vision. You may have to squint when reading the first line on the screen, but if you have to move any other part, it means you're sitting in the wrong position, need to adjust. Tom Albin, a labor researcher, working at Mineapolist, said, sit 50 cm from the screen and adjust the font size big enough for you to read clearly. If the location of the computer is not adequate for you, use a chair or book to raise it.

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Take a break after working with the computer

A little rest after a half-hour of continuous work will make you feel better, said Dr. Pamela McCauley Bush, director of the labor research laboratory at the University of Orlando, Central Florida.'Just take your eyes off the computer screen, look elsewhere and avoid glare for about 20 seconds each time.' You can even stand up and drink something, or talk to colleagues to relieve stress on your body.

Keep your shoulders neat

Not only does it make you comfortable for a short time, the right sitting posture also reduces your risk of shoulder and neck problems. The correct sitting posture is that the spine is straight and the pelvis slightly inclines forward. If you are sitting in the wrong position, adjust the seat to support. Check regularly to make sure you're sitting in the best position.

Avoid working with laptop keyboards

The keyboard of the laptop is designed smaller than the full computer keyboard. This type of keyboard will make you type harder. It is in an inconsistent position compared to your monitor and eyes. If you are required to use a laptop, place the monitor at the right height and purchase a separate keyboard set.

Keep your wrist straight

Bend, or bending your wrist when typing, can lead to carpal tunnel syndrome - pinched nerves. Place the keyboard in a straightened position and easily reach it for easier typing. Adjust your seat height to the right level, so that your hand is equal to or lower than your elbows, wrists and elbows will not hurt when placed too long in this position.

Don't cross your legs

Sitting cross-legged very well, but only for a short time. Crossing your legs for a long time can reduce blood circulation, leading to nerve damage and tissue. Instead of crossing your legs, leaving your legs on the ground, your thighs will be perpendicular to your lower legs. If your leg is shorter than a chair, adjust the height of the chair to suit this position.

Avoid hitting the keyboard

Whether you're stressed by a project, or trying to get things done quickly, don't try to press the keyboard with an unnecessary force. Touching the keyboard not only raises stress but also fingers pain. 'When you are tired, stressed and have signs of numbness, pain, discomfort, stop the work,' said Dr. Duffy Rath. Another way to not hurt your fingers is to click with your finger. Hands don't agree, let your dominant finger rest.

Use headphones when making phone calls

Placing the phone between your neck and shoulders can cause chronic neck pain. Use headphones to avoid this posture. Moreover, using headphones will make it easier to type or write when listening to the phone.

Use lumbar support cushion

Using a cushion for the lower back can support the spine and make you sit for longer without pain. Currently, there are many tables and chairs that provide back support tools, but it's best not to use them if you don't know how to adjust the seat. Lean on a roll towel or a small pillow to sit comfortably.