Proper seating position involves sitting upright with your hips, knees, and ankles at or above 90 degrees, with your feet flat on the floor, and your back supported by the chair's lumbar support. Your shoulders should be back and down, with your chin tucked in, to avoid slouching.
Chair and Desk Setup:
- Chair Height: Ensure your feet rest flat on the floor or on a footrest, with your knees level with or slightly higher than your hips.
- Lumbar Support: Use a cushion or lumbar roll to support the natural curve of your lower back.
- Armrests: Adjust armrests to a height where your elbows are close to your body and at a 90-120 degree angle.
- Monitor Height: Position your monitor at or slightly below eye level, about an arm's length away.
- Keyboard and Mouse: Keep your wrists straight and elbows close to your body.
General Posture:
- Back: Sit with your back straight against the backrest, maintaining the natural curves of your spine.
- Shoulders: Keep your shoulders relaxed and down, avoiding slouching or hunching forward.
- Head: Maintain a neutral head position, avoiding forward head posture.
- Legs and Feet: Ensure your thighs are parallel to the floor and your feet are flat on the floor or a footrest.
- Breaks: Take regular breaks to stand up, stretch, and move around to prevent stiffness and fatigue.
Driving:
- Seat Height: Adjust the seat height so that your hips are slightly higher than your knees, and you can comfortably see over the steering wheel.
- Seat Position: Adjust the seat position so that you can fully depress the pedals with your knees slightly bent. The seat back should be upright and close enough to the steering wheel that your elbows are bent at about 90 degrees.
- Steering Wheel: Adjust the steering wheel position so your wrists are slightly bent when gripping the wheel.