Staying Pain Free at the Office
Office Ergonimics & Staying Pain Free at the Office
by the MyExercise Team.
Office Ergonomics & Good Sitting Posture
Many are under the impression that there is one ergonomic position to sit in all the time to avoid back or neck problems. The truth is, staying in any one position for too long can be just as bad as sitting in the wrong position altogether. The most important thing to keep in mind is that movement is essential to spinal health, so taking regular breaks from sitting at your desk is critical to avoiding ligamentous and muscular stress that could lead to neck, shoulder and back problems that will need treatment. Read about our Office Health Desktop Application here
Desk Posture
For the time you are at your desk there are postural guidelines that will keep your bones and joints in alignment so that muscles are correctly used and are not under strain.
Pointers for healthier desk posture
A.
Computer position - Your computer screen should be positioned so that the top of the screen is slightly lower than your eyes. The screen should be approx an arms length from you.
B.
Seat Back -The back rest should fit the curve of your back and be high enough to support your shoulders.
C. Seat - The height of your seat should adjustable
so that your desk is at elbow height.
D. Laptop stands - If you are using a laptop at your desk, you should use a laptop stand and external keyboard to ensure correct screen and body position.
E. Arms & Wrist - Your arms and wrist should be able to remain in a neutral position whilst typing or using the mouse. You can use a 'wrist rest' mouse pad if required.
F. Leg position - Your thighs should be approx horizontal and your lower legs approx vertical. The seat should not touch the back of your knees, ensuring minimal pressure on your thighs.
G. Feet position - Your feet should be flat on the floor or on a foot rest, provided your leg position is as per point F.