BACK PAIN CLINIC
Prolonged sitting is bad news for your posture. You may start out the day sitting properly, but by mid-morning, your postural muscles are tired, and you slowly find yourself sinking into the dreaded desk jockey posture. If you’re hunched over your desk with your shoulders rounded and your hips rolled forward, it’s time to correct your posture. Here’s how:
When sitting in a chair, it’s important to ensure that the height is just right. You should be able to use your keyboard with your forearms and wrists straight and parallel to the floor. This position will help eliminate repetitive straining that can lead to injuries. The height of your chair should also allow you to keep your elbows at the side of your body, creating an L-shape at the elbow.
Also, your knees should be a little lower than your hips. If your chair’s height is too high, even on the lowest setting, use a footrest to ensure you’re sitting properly.
To avoid back pain and reduce strain, adjust your chair so that your lower back is supported properly. If possible, buy a chair that is easily adjustable. This will allow you to change the back position, height and tilt of the chair to make sure that your back is properly supported.
When working at your desk, make sure that your feet are flat on the floor. If your feet cannot touch the floor, ask for a foot rest, and choose a height that feels comfortable. Avoid crossing your legs as this can cause even more posture problems.
Your monitor should be at eye level and directly in front of you. As a general rule, you want to make sure that your monitor is an arm’s length away. To achieve this position, you may need to purchase a monitor stand.
Your keyboard should be in front of you while typing, and the mouse should be close by. Keep your keyboard about 4-6 inches from the edge of the tray or desk to give you wrists some room to rest. Your wrists will also appreciate using a mouse pad with a wrist rest.
Make sure that your screen is glare-free. This may mean moving your monitor to prevent overhead or sunlight from creating glares, which can cause eye strain. Adjusting the brightness and contrast settings on your monitor can also make it easier to see.
If you work a desk job, it’s essential to improve your posture to avoid pain, strain and possible injuries in the future. It’s well worth the cost to invest in a chair that can be adjusted to your needs and to rearrange your office so that it promotes proper posture throughout the day.