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How can I improve my posture in the office?
Thanks for asking.
Musculoskeletal disorders like back pain and arthritis are recognized as occupational diseases in a number of Western countries which have a large office workforce.
The UK's Health and Safety Executive lists some of the causes of these disorders as repetitive work, particularly using the same hand or arm action, carrying out a task for a long time and working with display screen equipment.
Pain or stiffness in the muscles tendons nerves back, wrists or neck can appear little by little when certain office equipment is missing or not set up correctly.
Let's discuss some tips that can improve office posture.
What about my office chair?
Yes, that's a good place to start.
It's important to adjust chair height according to your computer and desk.
Make sure your shoulders are in a relaxed position rather than all hunched up and tense.
Place your wrists and forearms slightly above your desk to prevent compression.
Make sure your back is straight and supported by your chair, keep your elbows close to the body and finally, don't let your feet hang in the air.
You're better off resting them on the ground if you're tall enough or on a footrest otherwise.
Ideally your thigh and calf should be at an angle of 90 to 120 degrees.
Is there a right way to sit in front of your computer?
It's pretty common knowledge that the top of your computer screen should be positioned at eye level.
It should be around arm's length from your head.
An ideal distance is roughly two feet, but you can move it further away for a large screen.
If, using a laptop, you can also use support platforms or books to raise it up to a suitable height so you don't strain your neck.
If using dual monitors, set them up side by side as level as possible and with no gap in between the two.
What about the rest of my equipment?
Using a conventional mouse and keyboard is preferable to the touchpad and keyboard on your laptop.
This reduces the level of stress on the neck and upper limbs because these tools are closer to you.
Ergonomists also advise against pressing your wrists down on the desk while typing, as well as typing with only two or three fingers or with the fingernails, which causes more tension.
The best way to use your mouse is to place it relatively close to your keyboard on the same work surface.
It should be aligned with your arm.
Your wrist shouldn't be bending to the left or right.
It's best to vary the fingers you use when clicking the mouse rather than sticking with the same one all the time.
That will keep all of your fingers flexible and stop them getting tense.
Another tip is trying out a vertical mouse which can reduce tension in the hand and arm.
It will probably feel weird at first, but experts generally agree that it's a more ergonomic option than a traditional mouse.
The main thing to remember is that you should be moving, stretching and even working, standing up where you can.
There you have it!
Now you know how to improve your posture in the office.
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