If you work a desk job – which isn’t unlikely, considering the digital boom – the chances are you spend around 40 hours a week sitting in a chair, facing a computer. And here’s the sad part: this is probably more time than you spend doing anything else.
Here are some tips for you:
1. Choose your chair wisely – Features such as an adjustable height and backrest, good quality materials and a swivel function are essential for optimising your setup, improving your posture and minimising pain.
2. Find correct eye level – you must alter the height of your chair and monitor in such a way that your gaze is centred and your neck is comfortable. However, if you lower your seat too much such that your elbows aren’t at a 90-degree angle, this may put unnecessary stress on your shoulders. Find proper balance between two settings.
3. Add proper back support – With most ergonomic chairs, there should be a lumbar support which protrudes from the back of your chair into the lower portion of your spine. This may feel awkward at first, this cushioning promotes the natural inward curvature of the spine, something that will immediately relieve strain from the lower back and shoulders.
4. Move, Move, Move, Break, Break, Break – Although making alterations to your desk/chair setup is extremely important if you’re spending 8 hours a day in an office, there is only so much you can do; remaining static for prolonged periods of time is bound to cause your body some stress in the long run.So, the best way to combat this is to simply get up and move around as often as you can. Do a lap of the office, walk to the kitchen, even some shoulder rolls or light stretching every now and then can help ease the pressure on your joints and muscles.
Sitting in the right posture is of utmost importance. From preventing neck or back pain to ensuring good blood circulation in the body, the right position can aid fight many health problems in the future. That said, before you sit down to work for long hours, perform a 30 minutes light workout, which will help compensate for the time you will be sitting down to work.