You’ve sourced the perfect e-learning module for your workers, they are motivated and ready to go, but did you know that a comfortable chair, and a correct body posture can enhance the e-learning process?

Someone who is constantly in a sitting position will often find themselves slouched, tired, or worn out from the mind-numbing routine. Bad body posture affects concentration and can cause headaches as well as other aches and pains, making learning more difficult.

1. Sit straight -- This allows you to breathe in larger amounts of air and focus. If you have a chair with a back support you must be sure that your legs are comfortably reaching the floor and the seat back at an angle of 135° to prevent back strain.  

2. Back support – Your back needs to be comfortable and supported, with a small curve in the lumbar spine. Without support, the back tends to curve too much in the opposite direction which leaves the lower back exposed to disc herniation and chronic postural lower back sprains and strains.

3. Vertical Alignment -- While seated, try to avoid reaching or leaning forward as this puts extra strain on the spine and your muscles.

4. Desk -- Anything that you constantly use (phone, mouse, or water bottle) can be a stressor on your body if you’re always reaching out to grab it. Instead of forcing your body to overwork and be in an uncomfortable position, keep these must-use items within easy reach.

5. Positioning -- Placing your laptop on a higher surface that is almost levels with your chest while sitting will cause less straining than a reduced slouching position. Alternatively, adjust the monitor to be at a point where your neck is neutral and relaxed.

6.  Computer monitor -- It’s important to have your eyes in line with the area of the screen you focus on the most. Looking down at your screen puts excess strain on your neck, which leaves you vulnerable to injuries such as cervical disc herniation, cervical strains, and headaches.

7. Break time -- If you’re sitting for a large portion of the workday, it’s important to give your body a break by standing up. When you do, you’ll work different muscles and get your blood moving out of your lower extremities. Pause to stretch (or chat with a co-worker) every 30 minutes to an hour.

8. Arms -- When your arms are stretched and extended, your shoulders start to rotate forward, causing you to lose strength in your upper back. To avoid shoulder injuries and chronic upper back pain, keep your arms at a comfortable 90-degree angle in a nice, neutral resting position.

9. Legs and Feet -- When your legs are crossed or just your toes are touching the floor, you’re putting unnecessary stress on large supportive muscles and hampering proper blood flow which can cause pins and needles. Even little things—like keeping your legs crossed all day long—can lead to chronic pain.

10. Little changes matter -- Bad sitting habits from slouching to crossing your legs can lead to serious injuries and chronic pain. But these are preventable, so try to slowly incorporate changes to get your body adjusted to a healthier posture over time.

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