Don't Let Poor Posture "Steal" Your Health - The Importance of Ergonomics

In modern life, whether it's students who study at desks for long periods or office workers who are busy in front of computers, sitting for long periods has become a common occurrence. However, many people often overlook whether their sitting posture is correct or not, not realizing that incorrect sitting postures are quietly planting "time bombs" for our health. Today, let's have an in-depth discussion about the health problems caused by incorrect sitting postures and how ergonomics can help us create a healthy and comfortable sitting environment.

Health problems caused by incorrect sitting postures

Spinal deformity

When we slouch, slump in a chair or cross our legs, the normal physiological curves of the spine are disrupted. Maintaining such postures for long periods forces the spine to bear uneven pressure, which over time may lead to spinal deformities such as cervical lordosis, thoracic kyphosis, and a reduction in the normal lordosis of the lumbar spine. Once the spine is deformed, it not only affects the appearance of one's posture but also causes discomfort such as neck and shoulder pain, back soreness, and stiffness in the waist. In severe cases, it may even compress nerves, causing numbness in the limbs and dizziness, among other more complex health risks.

Muscle strain

Incorrect sitting postures can keep certain muscles in the body in a state of tension or stretching for long periods, without proper relaxation. For instance, when bending over a desk with the head down, the muscles at the back of the neck remain contracted and exerting force to maintain the head's position, and the trapezius muscles in the shoulders also tend to become stiff. Similarly, when sitting for extended periods, the muscles in the buttocks and legs bear additional pressure. Over time, these muscles are prone to strain, manifesting as muscle soreness and weakness. Once chronic strain develops, recovery becomes more challenging and the condition may recur, affecting daily life and work efficiency.

Poor blood circulation

If one's sitting posture is incorrect, the blood vessels in the body will be compressed, hindering normal blood circulation. Crossing one's legs is a typical example. It can compress the veins in the legs, impeding the return of blood to the lower limbs, which can easily lead to swelling and numbness in the legs. If this persists over a long period, it may also increase the risk of varicose veins in the lower limbs. Moreover, the blood circulation problems caused by poor sitting posture are not limited to the lower limbs but can affect the blood supply throughout the body, resulting in insufficient blood supply to the brain and symptoms such as dizziness and difficulty concentrating.

Limited respiratory function

A hunched and slumped sitting posture can compress the chest cavity, reducing the space within it and restricting the expansion of the lungs, thereby affecting normal respiratory function. This not only makes one feel short of breath and prone to fatigue easily, but over time, it may also lower the immunity of the lungs, making one more susceptible to respiratory diseases and triggering a series of adverse health reactions.

Ergonomics to the rescue

Since incorrect sitting postures have so many harms, how can we improve them? This brings us to ergonomics, which is like a magical key that can help us unlock the door to a healthy sitting posture.

Appropriate seat selection

Ergonomic chairs are "wonderful tools" designed based on the physiological structure of the human body and sitting habits. They usually have adjustable seat height, backrest angle, and armrest height. We can adjust the chair to a suitable position according to our height and the height of the desk to ensure that both feet can rest flat on the ground and the thighs are parallel to the ground, which can reduce the pressure on the legs. The backrest angle can be adjusted to fit the natural curve of the back, providing sufficient support to the waist and avoiding the waist being suspended in the air, thus relieving the burden on the waist muscles. The height of the armrests should be consistent with the height of the desk, allowing the arms to rest comfortably when naturally hanging down and preventing the shoulders from being overly tense.

The correct height setting for the desktop

According to ergonomic requirements, the ideal height of a desk should be such that when we sit on a chair with our arms naturally hanging down and our elbows bent at 90 degrees, the desk surface is exactly at the same level as our forearms. This height ensures that our shoulders and necks remain relatively relaxed when we operate a computer or write, reducing the probability of muscle fatigue and injury.

Maintain good eye care habits.

Apart from the arrangement of desks and chairs, the angle of viewing is also closely related to sitting posture. The center of the computer screen should be at eye level or slightly below at an angle of 15 to 30 degrees. This can prevent prolonged tilting of the head up or down and reduce the pressure on the cervical vertebrae. At the same time, it is important to maintain an appropriate viewing distance to avoid eye strain, which is also a crucial part of maintaining a healthy sitting posture overall.

Timed Activities and Adjustments

Even with ergonomic equipment, maintaining a fixed posture for a long time is not advisable. We should get up and move around every so often, say every 40 to 60 minutes, stretch our limbs, rotate our necks, twist our waists, relax all the muscles in our body, and at the same time adjust the position of the chair and the desk to ensure that we always remain in the most comfortable and healthy state.

In conclusion, the health problems caused by incorrect sitting postures should not be underestimated. Ergonomics offers us scientific and effective solutions. I hope everyone can pay attention to this issue and start correcting their sitting postures from now on. By reasonably applying the principles of ergonomics, we can create a healthy working and learning environment and protect our bodies from the harm of incorrect sitting postures, allowing us to be energetic every day.