Working at a computer tends to involve sitting at a desk, although this has gradually begun to change with the introduction of mobile office environments. However, the vast majority of people are still relying on office chairs and desks to work at computers and find this to be the most user-friendly way of being productive. If you work at a desk, you can avoid injury by adopting a healthy sitting position and arranging your desk in the appropriate manner.
Here, we spoke with office furniture specialists about the importance of maintain a good posture at work – and how finding the right chair for you is a small price to pay in the long run.
#1. Adjust Your Chair to Suit You
You should be able to use the computer with your forearms parallel to the floor. So, adjust your chair until you are seated in this way. You will drastically reduce the potential for repetitive strain injuries which regularly affect the upper body including the neck, forearm, elbow, hands, shoulders and wrists. Make sure your elbows are at the side of your body and form and L-shape when your hands are relaxed on the desk.
#2. Make Sure Your PC Screen is at Eye Level
Your screen should be directly opposite you and not to either side. To test this out, simply place your monitor around an arm’s length away from where you are seated and make sure the top of the screen is level with your eyes. The best way to achieve this is to get a stand for your monitor if you cannot adjust its own default stand. If the screen is too high or too low. You will find that your neck may ache once you leave work as you have to bend your neck to stay focused. It’s important that you check the height of your monitor as you may well be oblivious to the strain you are putting on your neck.
#3. Keep the Mouse Close to You
The mouse shouldn’t be too far away from you at all, so keep it as close as possible on your desk. Mouse mats often come equipped with built-in wrist pads to help keep the wrist straight and prevent any awkward bending. If you find that you use the mouse a lot more than you use the keyboard. You can push the keyboard to one side for a time and operate the mouse in a much more comfortable position.
#4. Ensure Your Back is Well Supported
Back pain is an extremely common symptom of a poor posture. So, make sure your chair is adjusted correctly to support your lower back. Plenty of strain is put on your back in cases where there is little support. So, correctly adjusting your chair can have significant health benefits. Your office chair should be easily adjustable to adapt to height, tilt and back position, so speak to your boss if this is not the case. Try and keep your knees level with your hips, using a footrest to help you if necessary.
#5. Working with Glasses
Spectacles can cause problems when working in front of a computer. They are not as ideal for computer work but either way. It’s essential that you are able to see the screen easily whether you are using glasses or not. You certainly don’t want to be having to tilt your head in any way to make it easier to work comfortably. You may require a different set of glasses for computer work, in which case you should consult an optician.
#6. Keep Your Feet on the Floor
Your feet should always be flat on the floor, so use a footrest if you cannot reach the floor without one. A footrest allows you to rest your feet at a level that’s comfortable for you. And, you can request one at work whenever you feel it necessary. Once your feet are comfortable positioned flat on the floor. Try to avoid crossing them as this can lead to further issues related to your posture.
#7. Keep Essential Items and Accessories Close
If you find yourself having to lean over to use the phone or access certain areas of your desk. It might be time to rearrange your workspace. You should position all used objects on your desk, including everything from your telephone to your stapler. So, that they are within easy reach. Try and avoid having to constantly stretch or twist to get to things. And, this will help you to adopt a healthy sitting position.