As someone who spends several hours a day sitting in an office chair, you have surely noticed that your working posture can be uncomfortable and affect your health: neck pain, lower back pain, and even eye problems. To create the best glasses and get them to you, we’ve all been exposed to this at Horus X!
We have taken matters into our own hands for several years now by gathering advice from the best experts in the world to explain to you how to prevent these ailments, adopt the ideal seated position at your office PC, and be in the best condition to work... or become the best apprentice sorcerer on Hogwarts Legacy!
In this article:
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👉 The importance of good posture to prevent back problems
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👍 Respecting the head-neck-trunk axis
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🪑 An ergonomic chair for optimal comfort
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🖥 A well-adjusted desk and screen
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🧑💻 Workspace optimization
- 🏃 Movement is what matters!
The importance of a good sitting position
We don't necessarily think about it, but sitting at a desk isn't necessarily a walk in the park! Depending on how you are set up and how your gaming setup or workstation is organized, the simple act of sitting at your computer can lead to back problems and impact your comfort, well-being, and productivity.
Because yes, office work exposes you to several occupational risks such as:
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🔙back pain (most often due to a poor sitting position),
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🩻 musculoskeletal disorders (MSDs),
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💻 eye strain linked to screen exposure,
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😩 stress and anxiety,
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🏃 falls when moving around the workspace
It is estimated that these office work-related risks account for nearly 1 million lost workdays per year in France (source: ameli)!
Furthermore, prolonged sitting as part of a sedentary lifestyle promotes the onset of disorders such as type 2 diabetes, obesity, hypercholesterolemia, hypertension, and cardiovascular diseases, to name but a few.
So, in fact, the best solution is not to sit too much! But since we know you are a fierce beast of hard work (and that in the end, we have to work!), we will tell you more about how to go about it between your trips to the photocopier, coffee machine, and restrooms.
Respecting the head-neck-trunk axis
The best position when you are sitting at your desk is the one that respects the head-neck-trunk axis.
Let us explain: in ergonomics, the head-neck-trunk axis is the ideal, balanced posture of the human body when seated or standing. This axis represents an imaginary straight line that connects the head, neck, and trunk, passing through the spine.
👍 When this axis is maintained correctly, loads are distributed evenly across your muscles and joints. You then have a healthy posture with a straight back, avoiding the risk of back pain or MSDs.
👎 Conversely, when this axis is no longer aligned, the loads weighing on your skeleton and muscles are no longer distributed correctly, and you expose yourself to musculoskeletal disorders and back problems.
The first reflex to have when you want to correct your posture is therefore to respect this axis. Your head must be aligned with your neck and spine, your neck in a neutral position, and your trunk must be straight, with shoulders slightly retracted and aligned with your hips.
💡 Horus X Tip: Ask a colleague to take a photo of you when you least expect it while you are working. Be careful they don't catch you picking your nose, but other than that, it will help you really see how you hold yourself naturally and make the necessary adjustments.
An ergonomic chair for optimal comfort
Obviously, if you want to be well-seated at your workstation, having a good chair is a factor to consider.
A few criteria to guide your choice:
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➡️ Good lumbar support: your chair must respect the natural curve of your lower back and offer support that is adjustable based on the user.
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➡️ Adjustable height: to maintain the head-neck-trunk axis, your chair must allow your feet to touch the floor, forming a right angle at your knees.
- ➡️ Adjusted tilt: to prevent all the weight of the upper body from weighing too heavily on your lower back, the chair backrest should be at a minimum of 90 degrees; to relieve the lumbar area, you can tilt it to an angle of 100 to 110 degrees.
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➡️ Sufficient seat depth: important for comfort but especially for blood circulation in your legs thanks to the distribution of pressure on your thighs.
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➡️ Neck support: preferably via an adjustable headrest, to be able to keep your neck in a neutral position but also to allow for resting positions.
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➡️ Presence of armrests: each forearm should be relaxed and your elbows should form a right angle. Armrests are a real plus because they lighten the load on the shoulders, avoiding unnecessary tension (the upper body represents 12% of total body weight).
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➡️ Comfort and mobility: don't neglect the quality of your chair's materials! A good, breathable, and comfortable backrest and seat are essential. Also, think about the casters and favor a chair with multiple adjustments to best adapt to your build.
You can choose to work on a yoga ball, a sit-stand stool, or a gaming chair; the best thing is to vary your seating regularly to, once again, avoid staying immobile for too long:
Workspace optimization
Because your workspace isn't just about a chair, we advise you to go further and optimize it at every level.
When working on a computer, we naturally tend to lower our eyes and head, thus breaking the axis of the neck which should ideally be straight. So, whether you are on a desktop or laptop, remember to elevate your screen—your cervical spine will thank you!
You can also equip yourself with an ergonomic mouse to relieve wrist tension (several of us in the team have adopted one and we wouldn't go back to a normal mouse for anything in the world).
And why not try working at a sit-stand desk? It would allow you to maintain an optimal position: head aligned with your screen, elbows at 90 degrees, upright posture for good bodily alignment (and it offers the possibility to stretch from time to time!). Here too, we are fans. One of our co-founders has one in his van; with his aging back, even on road trips, work comfort is essential.
When you are sitting at the desk, you can also use a footrest to relax your legs, reduce tension, and improve blood circulation.
Finally, pay particular attention to the ambiance of your workspace, which will have a significant influence on your well-being. We can never say it enough: be vigilant about blue light overexposure, take regular breaks away from screens, and protect yourself effectively with blue light blocking glasses to avoid eye strain.
Movement is what matters!
The best advice we could give you to have good work posture at a screen is to avoid immobility. A poor sitting position is not great for your back, and if it continues, you can imagine that it's even worse.
Whether you have back pain or not, what matters is staying in motion: we therefore encourage you to take regular breaks (every 30 minutes is ideal), change your position or even your workspace, go for a walk if possible, or do some easy muscle strengthening or relaxation exercises if you need to blow off some steam.
❄️ Double the benefit here: it will be good for your body, but also for your mind!
The Horus X Johnson method for correcting posture long-term
In reality, it was Bryan Johnson who gave us these tips, which we have splendidly adapted into French. Equipped with an army of doctors, this entrepreneur works on all sorts of body optimizations to live better and longer.
- 🧵 The invisible thread: Imagine that you constantly have a thread pulling your head upward and maintaining it in perfect balance and alignment with your torso and hips. The more you think about it, the more it will become a reflex and have a positive impact on you in the long run.
- 🤳 The levitating phone: Your phone is your worst enemy when it comes to posture. How many times a day does your head bob down to look at that enchanted device? Even if it feels weird, try to raise your arms to keep your head horizontal. A good exercise, even if we admit you'll look a bit suspicious in the street (or you could just look at your phone less).
- 🏃🏽♂️ Move more: It's worth repeating, and it also applies during work! Every 5-10 minutes, do a little squat, some air karate to give the body the movement it so desperately needs and prevent it from freezing in a Quasimodo position.
- 💪 Strengthen the shoulders and the small muscles around them: Using two dumbbells, shrug your shoulders forward (while keeping your wrists and forearms relaxed). It's particularly difficult but consequently very effective for strengthening the muscles that will maintain your posture in the long run.
- 👤 Head movement: Try to lift your head while maintaining downward pressure with your hand? Tough, right? Well, this little exercise will also allow you to strengthen the muscles where needed.
You can find his advice in the video here (remember to enable subtitles if you don't speak English very well).
Final word: how to be well-seated (at the office or elsewhere)
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A good sitting position helps prevent musculoskeletal disorders, back pain, and disorders linked to a sedentary lifestyle (diabetes, cardiovascular diseases, among others).
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Optimal body alignment is what allows for an ideal distribution of loads on your muscles and joints. For this, it is fundamental to respect the head-neck-trunk axis.
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Avoid remaining immobile for too long: take breaks every 30 minutes, practice regular physical activity, and change your working position throughout the day.
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Optimize your workspace: adapted chair, elevated screen, height-adjustable desk, effective protection against blue light.
