Sitting at an office desk for 8 hours a day can be excruciating for both the back and neck. Maintaining the same posture for an extended period day after day, month after month puts a strain on the entire body, particularly the back. This is one of the reasons why some people develop a hunched back. Such conditions can lead to severe injury at work. You can negate that by using proper sitting techniques that can significantly reduce stress on the body joints and muscles.
This will be the topic of today’s post as piranhafurniture.com highlight some important tips on sitting and posture. If you spend the majority of your time in your home office or at work, you can use these tips to keep your body safe from injury.
Adjust Your Back and Elbow Placement
The first point to action is to get sufficient support for your back using your chair. Go for a flexible chair that can be reclined and is height adjustable. It should be aligned according to your height and your desk.
You should be able to use the keyboard with your wrists and forearms resting comfortably on the desk. If they are in an inclined position, you are sitting too low. If you are leaning forward to type, you are sitting too high. The elbows should be on your sides so that the arm forms an L-shaped elbow joint. This lowers the strain on your back.
Rest Your Feet on the Floor
Ideally, your feet should be on the floor but in the event that they aren't; there are options. For individuals who are short in height, a footrest is an ideal home office item to have. It perfectly conceals itself under the desk and keeps your feet stable and comfortable while you work. Never resort to crossing your legs on the chair. It can cause posture related problems.
Place Your Screen at Eye Level to Avoid Neck Strain
Sitting properly does not only secure the back, it also safeguards an individual from neck strains. Ideally, the screen should be placed right in front of you at eye level. It should also be at arm’s length at least. If you use a laptop for work, it is very likely that you will be looking down at the screen; which is fine. Don’t sit in a position where you are facing slightly upwards at the monitor as it will strain your neck. Either adjust your chair height or adjust the screen.
Keyboard and Mouse Placement
We mentioned the keyboard and mouse earlier in terms of positioning the chair. Now we will talk primarily about their position. Excessive typing can put a strain on the hand, which in some cases, can lead to Carpal Tunnel Syndrome. Keyboard placement, for this reason, plays a vital role. It should be 4 to 6 inches away from the front of the desk to allow your arms and wrists to rest properly on the desk and keyboard respectively. Some people prefer to incline their keyboard using the keyboard stand that comes with it. A mouse is usually placed to the right of the keyboard. Some prefer a left-handed position which is also fine. The idea is to use a wrist pad along with the mouse to provide support to the hand.
Adopt these posture tips and suggestions into your work routine. You will start seeing a difference in a few days. Proper sitting etiquette and posture is essential to staying injury-free at work. Adopt these habits today and shield yourself from back and neck injuries.