As a health and ergonomics expert, I've spent considerable time studying the best practices for sitting at a desk. The way you position yourself can greatly affect your comfort and health, especially during long hours of work. Here's a detailed guide on how to sit correctly at your desk:


1. Chair Selection: Choose a chair that supports your lower back and provides adequate cushioning. It should have adjustable features to accommodate your body size and shape.


2. Seat Depth: Push your hips as far back as they can go in the chair. This helps in distributing your weight evenly and reduces pressure on the back of your thighs.


3. Seat Height: Adjust the seat height so your feet are flat on the floor. Your knees should be at a 90-degree angle or slightly lower than your hips to promote good blood circulation and reduce strain on the lower back.


4. Backrest Angle: Adjust the back of the chair to a 100-110-degree reclined angle. This position helps in maintaining the natural curve of your spine and reduces the load on your intervertebral discs.


5. Backrest Support: Ensure that the chair's backrest supports the entire length of your spine, especially the lumbar region. This is crucial for preventing back pain.


6. Armrests: If your chair has armrests, adjust them so that your shoulders are relaxed and your elbows are at a 90-degree angle. This helps in reducing stress on your shoulders and arms.

7.
Monitor Position: Your computer monitor should be at eye level or slightly below to avoid neck strain. The top of the screen should be at or slightly below eye level.

8.
Keyboard and Mouse: Place your keyboard and mouse close to your body to minimize reaching and maintain a neutral wrist position. Use a wrist rest if necessary.

9.
Footrest: If your feet do not reach the floor comfortably, use a footrest to support them. This helps in maintaining a good posture and reduces fatigue.

10.
Regular Breaks: Take regular breaks to stand up, stretch, and walk around. This helps in reducing the risk of developing musculoskeletal disorders.

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1. Posture: Maintain a neutral spine posture. Your shoulders should be relaxed, chest open, and chin tucked slightly to avoid slouching.

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2. Clothing and Footwear: Wear comfortable clothing and supportive footwear that allows for proper foot and leg movement.

By following these guidelines, you can create a comfortable and ergonomic workspace that promotes health and productivity.

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STEP 1: Your ChairPush your hips as far back as they can go in the chair.Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.Adjust the back of the chair to a 100---110-- reclined angle. ... Adjust the armrests (if fitted) so that your shoulders are relaxed.read more >>