Most of the pain experienced from poor posture can be avoided by placing the office chair, computer, or desk in the right location. Knowing the proper placement of body parts, including knees, elbows, and feet will also help reduce pain and discomfort associated with bad posture. The following are great tips for perfect desk posture.
Start with monitor positioning. Humans’ eyes naturally gaze downward, so position the top of the computer screen below eye level for maximum comfort. Do not place work off to the side of the computer. Twisting away from the computer to read work is detrimental for back comfort. Work should rest side by side with the computer at eye level. Consider using a document holder to attach work directly to the computer. By not constantly raising and lowering the eyes, head, neck, and shoulders will help cement good desk posture.
Consider the work to be completed at the workstation. Architects will want higher desk surfaces for standing and drawing. For those in a more traditional seated office role, the work surface should be elbow high. A person tethered to a headset should have all of their office equipment within arm’s reach, without having to twist or turn to reach the needed items.
Sitting in a correct manner equals an ache-free body. Start with relaxed shoulders dropped down below the neck. Scrunched shoulders indicate a low chair. Adjusting the chair’s seat height can lead to corrective posture and less body pains.
Consider the placement of the office phone. Do not twist across the body to reach the phone. Keep the phone within arms’ reach without having to twist to answer it. This promotes good posture and eliminates any unwanted back pain. Do not cradle the phone between the shoulder and ear as this causes muscle strain and fatigue. A headset keeps the head and neck properly aligned at all times, even during long telephone calls.
Back pain is often associated with incorrect desk posture and can be corrected by placing the lower back and buttock firmly against the chair. This may require a small pillow or support cushion. Hunching over a desk or leaning back away from the computer are both improper postures that lead to pain and discomfort in the back and spinal column. Many people sit toward the front edge of an office chair, not properly using the chair’s natural lumbar support. Sitting against the chair’s back edge helps keep the neck and head upright.
Position the chair so that, when typing, both arms rest at a 90 degree angle. Feet should be planted firmly on the ground and the body’s torso should remain in a straight line. Spread weight evenly across both hips, remembering not to lean more toward one side or the other.
Knees should also be bent at right angles and kept even with the hips. Refrain from crossing legs as this puts unneeded pressure on the back. If able, take short walking breaks to stretch the body’s muscles. Sitting in any one position over long periods of time can cause discomfort, no matter how perfect one’s posture is. Practicing the above placements should alleviate any discomfort or pain associated with office work and can serve as great tips for perfect desk posture.