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4 Simple Adjustments You Can Do Now To Lessen Sitting Fatigue

by Victoria Marian Belmis / May 02, 2022 10:17 AM EDT
Dr. David Lee

As more universities and companies transition to "from-home" practices, most of us end up sitting for long periods of time. Coupled with flexible breaks, we lack the spatial boundaries that school bells and company lunches use to give to help us get on our feet. 

A lot of leisure activities are also bound to a table and chair set up, from watching shows, playing games, and even coffee breaks. While we can't do away with most of these activities, we can always adjust how we remain in them: while sitting.

There are several sitting practices that can help lessen the impact of prolonged sitting. Here are 5 things right now even as you are sitting while reading this:

Back support

Ergonomic desk chairs and gaming chairs are both designed to properly support your body better and reduce stress and friction on bones and muscles as you sit. If your long-term chair doesn't have built-in lumbar support, grabbing a small rolled-up towel can work too. 

Place the towel or pillow between the chair and your lower back. This makeshift support device should help you maintain good posture. There are also lumber pillows that are cheaper than ergonomic chairs for you to try and lay behind your back.

Chair adjustment

Making your legs parallel to the ground and your knee even with your hips can help sitting fatigue by letting you rest in a natural position. Many office chairs have the option for this adjustment.

If your feet aren't resting on the floor, use a stool or footrest to elevate your feet until you are in this position. Place your elbows by your side, and extend your arms into an L-shaped bend, enough to reach the keyboard. Arms that are extended too far out from your body could add stress to the muscles in your arms and shoulders.

Eye-leveled screen

While sitting, shift the screen so that it's directly in front of you. Extend your arm to the monitor, and adjust the device until it's about an arm's length away. Afterward, adjust how high the monitor is. The top of your computer's screen should be no more than 2 inches above your eye level. Too low or too high monitors can strain your neck and eyes.

Some monitors have an adjustable stand to help you achieve this. If yours doesn't have one yet, placing a stable stack of books beneath is an easy way to adjust your monitor's height. 

Frequently used objects 

Items you use frequently should be closer to you, especially tools such as phones, notepads, timers, and pen cases. Stretching to reach items every time you need them can strain muscles, and repeated twists and stretches may lead to joint pain.

If your table has drawers, keep your primary supplies and utensils in the closest one. Other gadgets that have knobs or buttons like speakers are best positioned nearer for easy adjustment.

Modern workplaces and classes don't give as much opportunity for movement. Learning to sit strategically can go a long way to reducing wear and tear on your muscles and bones and preventing long-term injuries. For sitting products that come with natural healing, KPTown's Stone Sitting Cushion at 25% off cuts away electromagnetic and water veins waves to improve both your health and posture. A Stone Sofa Mat is available at 17% off for couches as well.

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