What posture is correct if you work sitting down?

| A lot of back pain occurs during work hours if you work sitting down. We propose some tips and exercises to correct bad posture.

recommendations

• When working seated, the back and neck will form such a straight line as possible. The hips and knees should form a 90º angle.
• The seat should be deep, leaving about 5 cm. between the saddle and the back of the knee.
• The backrest must respect the curvatures of the spine and be neither lower nor higher than the length of our back.
• Free movement of the legs should be allowed under the table.
• Sometimes it may be convenient to use a small bench to support the feet.
• The surface of the desk It must be at elbow height. The shoulders will remain relaxed avoiding lifting them. The height of the table depends on the height of the chair, it should allow a correct placement of the spine, avoiding flexion of the neck and trunk.
• We will always keep ourselves in front of what we have to do, and if we have to turn we will do it with our whole body at the same time.

MAPFRE SALUD MEDICAL CENTERS: Physiotherapist Teresa Román González

If you work with a computer

• The center of the screen should be at the eye line height and in a frontal position.
• The chair must be located near the keyboard to avoid the need to lean forward.

In any case, it is good to avoid prolonged postures, the more we change posture the better and if it is possible to take advantage of the pauses to do cervical stretches.

Ana Alvarez Alcazar

Physiotherapist CENTRO MÉDICO MAPFRE Huesca (Polyclinic Tarbes)