10 tips for a healthier working posture March 17, 2015
Are you sitting comfortably?
10 tips for a healthier working posture from Steven Ojari – Osteopath Sheffield.
Reduce back pain by supporting your lower back whilst sitting. A correctly adjusted chair will reduce the strain on your back and be more comfortable. Move the back of the chair to meet your back rather than sitting leaning forward out of your chair. Aim to have your knees level with your hips, you may need a footrest for this.
2. Adjust your chair
Adjust your chair height so that you can use the keyboard and mouse with your elbows by the side of your body so that the arm forms an L-shape at the elbow joint. Your wrists and forearms should be straight and level with the floor.
3. Rest your feet on floor
Your feet should be flat on the floor, if they are not use a foot rest or couple of packs of printer paper.
4. Place your screen at eye level
Your screen should be directly in front of you. Reach your arms out in front of you this is the correct distance for your screen. The top of the screen should be in line with your eyes so adjust it or put your laptop on a box or the ever versatile pack of printer paper and plug in a keyboard and mouse.
“I know not all work environments allow for this but do your best” Steven – osteopath Sheffield
5. Using the keyboard
Place your keyboard in front of you when typing. Leave a gap of about four to six inches. Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys.
6. Keep your mouse close
The same distance from the edge of your desk applies to your mouse. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending.
7. A clean screen helps
Your screen should be nice and clean to make it as easy as possible to see, if you’re straining the eyes to see it the chances are you’re straining other bits of your body too.
8. Working with spectacles
Bifocal spectacles aren’t ideal for computer work as they make you move your neck too much, consider another pair just for computer work. Consult your optician if in doubt.
9. Make objects accessible
Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.
“I find this difficult myself but it is worth doing to prevent awkward reaching” Steven osteopath Sheffield
10. Avoid phone strain
If you spend a lot of time on the phone, try exchanging your handset for a headset. Handsets not only stress the muscles in your arm but most people cradle the phone to their shoulder straining the neck muscles too.