Many of us spend most of our day sitting down. Whether it's driving, reading at home, or working, constant sitting can result in pain to the back, neck, shoulders, wrists, and hands. One of the ways to combat this is a properly designed workstation. The other way to alleviate the pain is proper posture and body positioning. Over the years, we may have developed some bad habits, but we can change those to good habits by incorporating some changes in our posture and body positioning. It may not be easy at first, but with continual practice and awareness, the changes will happen subconsciously.
Below are a few tips to consider when sitting at your desk. Remember, a comfortable position for one person may not be the same for another, so be aware of what works for you.
- Check to see if your arms are in line with the keyboard and at 90-110 degrees, creating an L-shape in the arms.
- Make sure your wrists are aligned with your forearms.
- Ensure your shoulders are relaxed and not hunched over. This will help prevent tightness in the muscles.
- When seated your hips should be positioned at 90 degrees.
- Your feet should not be dangling, instead, they should be flat on the floor or on a footrest.
- When looking at a computer screen, your eyes should be looking at the top 1/3 of the screen.
- The seat should have adjustable height and lower back support.
- Avoid resting hands or forearms on sharp edges of the desk or chair.
- Maintain a small gap between the back of the knees and the chair. Pressure against the back of the thighs can cut down on circulation.
- If your back does not naturally meet the back of the chair, use a backrest or cushion.
Some additional tips that can make you more comfortable.
- Sitting erect places 50 percent more compressive force on the spine than standing and also reduces the blood flow to the back. Take the time to stand in a comfortable erect position.
- Consider a laptop or table riser to perform standing work from time to time.
- Sitting in a poor posture position places even more compression on the spine, so sit erect.
- If your job requires you to sit for long periods of time, take a break and walk to stretch out those muscles. Ideally, take a 10-minute break for every hour of sitting.
The human body was not designed to sit for long periods of time. A properly designed workstation and correct posture and body positioning can reduce strain on the body, reduce wear and tear on joints, muscles, and ligaments, and can improve overall spine health. Be sure to take periodic breaks whether you stand and stretch or go for a quick walk. The more you practice these good habits the easier it will be for your body and brain to remember. Your body will thank you in the long run.
Rejeana Woolum-Napier is Client Services Manager at Sedgwick, an OASBO Strategic Partner. She can be reached at 614.359.2403 or rejeana.woolum-napier@sedgwick.com.