Maintain your thighs at a right angle to your calves. Keep your shoulders straight and squared, your head upright, and your neck, back, and heels aligned. Align your back with the back of the office chair. This will help you avoid slouching or leaning forward, which you may find yourself doing after sitting too long at your desk. Put your hands under your sit bones while you are sitting on the floor. Make sure that your palms are facing down. Adjust your position until you can feel the weight centered on each of your palms. This is your optimal seated position. Your feet should be flat on the floor, facing forward. Don't cross your legs or ankles. Make your thighs parallel to the floor. If your feet don't touch the floor, use a footrest. Use a chair that's ergonomically designed for proper support, meaning it supports all of your back, even the curve at the bottom. Also, make sure it's designed for your height and weight. If you can't get a new ergonomic chair option, try using a small pillow for lumbar support in the small of your back. If you work on computers at an office, angle the monitor slightly upward so that it forces you to sit up. However, don't set it so high that you push your chin out to see it.  You may need to move your chair up or down if you can't angle the monitor properly. Adjust your chair and your position so that your arms are flexed, not straight out. Aim for roughly a 75- to 90-degree angle at the elbows. If they are too straight, you're too far back, and if they are more than 90 degrees, you're either sitting too close or you're slouching. Adjust your seat to maintain a proper distance from the pedals and steering wheel. If you're leaning forward, pointing your toes, or reaching for the wheel, you're too far away. If you are bunched up with your chin on top of the steering wheel, you're too close.  Use lumbar support for the curve of your back when possible. Adjust the head rest so the middle of your head rests against it. Your head shouldn't be more than 4 inches (10 cm) away from the headrest while driving. Keep your back against the seat and your head against the head rest. Your knees should be at the same level as your hips or slightly above. Good posture is also important for safety in the car. Your car's protective systems protect you best when you are sitting properly in the seat. Even if you're using perfect posture while sitting, you need to stand up and stretch or walk every hour or so. Just walking around the room or getting out of your car for a few minutes can help.  If you tend to get engrossed in your work, set an alarm to remind yourself to take a break. In addition, these breaks are also good for your health as your body needs movement throughout the day.
تأكد من أن ظهرك في زاوية قائمة مقارنة بالفخذين. تفقد وضعية جسدك من خلال الجلوس على يديك. اضبط وضعية القدمين وحافظ على قدميك مسطحتين على الأرضية في أثناء الجلوس. احرص على استخدام كرسي طبي داعم للحفاظ على وضعية صحيحة. اضبط شاشة الكمبيوتر لمساعدتك على دعم وضعية جسدك. اضبط مقعد السيارة للحفاظ على وضعية جسد جيدة أثناء القيادة. امنح نفسك استراحات وقوف متقطعة بين فترات الجلوس الممتدة.