Poor posture in the workplace is an all-too-common phenomenon. According to Dr Suad Trebinjac, Medical Director of the Dubai Physiotherapy and Rehabilitation Centre, up to 50% of people with joint pain suffer as a direct result of working at a desk. The familiar ‘smartphone slump’ caused by poor ergonomics at the office (perpetuated by our excessive phone use) can cause a whole host of health problems beyond just neck and back pain. Headaches, joint pain, hip misalignment, reduced blood flow leading to fatigue, and wear and tear on your spinal disks all result from bad posture. It’s safe to say that it’s an important issue to solve. If you spend a lot of time at a desk, our guide on how to have good posture in your office chair is here to help.
Take regular breaks from sitting
One way to have good sitting posture in the office is by simply not sitting for too long without taking a break. Prolonged sitting can have numerous worrying health implications, such as muscle weakness and even thinning of your bones. Standing up for a few minutes every 30 to 60 minutes will help relieve tension in your joints that builds from being seated in one position for too long. Pop to the toilet. Fill up your water bottle. Chat to your work colleague. Practice a bit of office yoga. All these actions will give you an energy boost and increased productivity. So get up and step away from your desk whenever you can. Your posture and your boss will thank you.
Get a leg up
We’ll start from the lower body and work up. It’s easy to think that you’re legs have it easy when you’re sitting for prolonged periods. Standing for long periods of time causes leg pain, so sitting down is like a holiday for your legs, right? Wrong! Sitting, and sitting with poor posture, can cause serious problems for your legs. How do you ensure that your legs are in the optimal position while you’re at your desk?
Adjust your chair so that your feet are comfortably flat on the floor and shoulder-width apart, with your knees slightly lower than your hips. If your feet can’t comfortably reach the floor, use a footrest or even a thick book to prop them up. Avoid crossing your legs or ankles as much as possible, since this can lead to muscle imbalances and alignment problems in your hips. You should be aiming for a neutral seating position where there isn’t tension on any particular area in your legs, that’s the key to healthy posture at the office.
We’ve got your back
Supporting your back correctly is the cornerstone of having good sitting posture in the office. You should sit all the way back in your chair so that your back can be properly supported by it. Some desk chairs don’t provide the necessary lumbar support, and if this is the case, we recommend you use a lumbar support pillow – you’ll notice the difference immediately and your back will naturally be in a more upright position. If you don’t have a lumbar support pillow lying around, try placing a small cushion or rolled-up towel between your lower back and the chair instead.
It’s also important for you to pay attention to your posture and strive for a more neutral sitting position – the chair recommendations will help but may not do all the work. For the best results, we recommend actively straightening your back and drawing your shoulder blades together every time you feel yourself slouching. Pretty soon it’ll become a habit and you’ll be sitting up straight without even thinking about it.
Arm yourself
The position of your arms while typing can also greatly affect your posture. Position your keyboard so that it’s approximately 4-6 inches (10-15cm) away from the edge of your desk so you have enough space to comfortably rest your wrist and forearms. Your elbows should be bent at a 90-degree angle – placing your keyboard too near or too far away won’t allow this. Similarly, keep your mouse at a comfortable distance – you shouldn’t be having to stretch each time you reach for it.
Using a wrist support cushion for your mouse and keyboard will also help reduce the strain on your wrists, especially if you type for long periods at a time. Remember, the aim is to be in a neutral position to reduce tension on your joints – your wrists and elbows are no exception.
Don’t put your neck on the line
A common sign of poor posture as a result of office work is a rounded neck with the head placed forward over the chest instead of in line with the shoulders. The position of your screen is a major contributing factor – it should be at approximately arm’s length, and the top of the screen should be at eye level (we bet you are measuring the distance to your screen with your arm at this very moment) will keep your head and neck in alignment and prevent your neck from rounding as a result of having to look down at the screen. You’ll notice an immediate change in your posture by making these adjustments.
A lot of professionals today use tablets at work instead of laptops or computers since they’re more portable and often more pleasant to use thanks to their huge touchscreens. However, if you’re using a tablet that’s flat on the desk, or simply propped up, then it’s too low and is damaging your posture. Using a SLYK table stand will place your tablet at an optimal viewing position and reduce strain on your neck. Its elegant, minimalist design makes it suitable for any professional in the modern workplace.
In fact, the entire SLYK product range is designed to increase comfort and reduce strain while using tablets and smartphones for extended periods of time. Whether at home or in the office, our stands help you use your smart devices in a way that promotes good posture and productivity. Browse our range of ergonomic solutions today.