Here at the Forge, we see a lot of patients whose poor posture at their work desk is aggravating pre-existing conditions. There are several simple things you can do to improve your posture when sitting at your desk. The main one is to be aware. If you are aware of your poor posture habits, you are more likely to notice when it is poor and correct it. If it helps, print these tips and put them somewhere they will catch your eye often – a little reminder goes a long way to making improvements.
You should also never use a laptop on your lap. It’s easy to fall into this habit when browsing the internet, but it’s one worth breaking as this encourages poor posture. Always take your laptop to a table.
Here are today’s tips for perfect desk posture:
- You should have a supportive chair placed directly in front of your computer, not to the side or at an angle.
- A trick to achieve the perfect neutral spine is to place your hands under your buttocks, on your sit bones and then remove your hands.
- Your feet should be flat on the floor, with your knees at a 90 degree angle. You can create a footrest from files or books, if you need to.
- Your elbows should be tucked into your waist, your forearms and hands parallel to the table. The keyboard should be 10cm away.
- The mouse should be close to both you and the keyboard with the phone on the opposite side.
- The top of the screen should be parallel with your eyeline and the screen should be arm’s length away.
- Adjust the brightness and contrast and have your screen cleaned regularly to prevent eyestrain.
- Walk around and stretch every hour – remember to rehydrate!
- Pull in your stomach muscles before standing up straight with a neutral spine.
- Set a timer so you remember to take regular breaks. It’s easy for time to pass without one when you’re busy!
If you would like more information, we now offer workplace assessments to see where adjustments can be made for the best of your health. For more information on workplace assessments and a quote, please call or email us.
Nicky is available on Tuesdays and alternate Saturdays. Please call for an appointment or book online.