Dr Shriram Nene suggests 5 things you need to do if you have a desk job

 

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“Desk-bound? No problem! Here are 5 things you can do to stay fit while glued to your chair,” Dr Nene captioned the post.

What can be done?

*Position the screen at eye level.
*Keep your feet resting on the floor. The legs should be at 90 degrees. If possible, get an ergonomic chair.
*Stay hydrated. Drink enough water – 3.5 litres for men, 2.7 litres for women, and more if it is really hot.
*Make sure you take breaks for relaxation. You should not be in the same position for extended periods of time. Every 25-30 minutes which is your attention span, you need to get up and stretch your legs.
*Maintain a nourishing diet for energy.

Do these measures help?

Dr Udit Kapoor, consultant, Metro Hospital, Faridabad concurred with Dr Nene and suggested how one should use a chair:

*Chair needs to be upright
*There has to be no slouching while sitting on a chair
*Try to keep the back straight and avoid chairs that lean more than 110 degrees

Additionally, the level of screens needs to be at the level of the eye so that it avoids strain on cervical spine muscles and keeps your neck safe, said Dr Kapoor.

The ideal posture for using a computer involves maintaining a level head position, or slightly tilting it forward, while looking directly at the screen in alignment with the torso, forming an angle of approximately 15 degrees, explained Dr Kiran Chouka, consultant – Orthopedic, Joint Replacement and Arthroscopic Surgeon, Manipal Hospitals, Yeshwanthpur and Hebbal, Bangalore. “The shoulders should be relaxed, and the upper arms should hang naturally at the sides of the body. It is important to have proper support for the back, ensuring adequate lumbar support when sitting upright or leaning back slightly,” said Dr Chouka.

Here’s what to consider (Source: Getty Images/Thinkstock)

The elbows should be kept close to the body, bent at around 90 degrees or slightly more, avoiding a lesser angle, mentioned Dr Chouka. “The hands, wrists, and forearms should be in a straight and anatomically neutral position. To support the thighs and hips, it is recommended to have a well-padded seat with sufficient under-thigh support. Lastly, the feet should be fully supported by either the floor or a footrest,” said Dr Chouka.

If you have a sitting job for a longer duration, Dr Kapoor said that one should “do a small walk after 45-60 minutes”. “It will protect your back. Relax your wrists in between your work as continuously typing can be the cause of carpal tunnel syndrome (compression of the nerve),” Dr Kapoor advised.

Keep the brightness level normal so that it doesn’t strain your eyes. “Keep the screen levels 18-24 inches away (approx 1-arm distance),” said Dr Kapoor.

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