Around half of Australians work at a desk, so it’s important to make sure you haven’t forgotten the correct way to sit at your computer and set up your workspace for spinal health and posture.
Whether at home or working in an office there are a few simple tips to help improve your posture when at a desk.
Get the Ergonomics Right
Make sure that your equipment is set to support your spinal health. For example, elevating your screen to eye level. If you have a laptop use a separate keyboard and mouse in order to allow yourself to raise the screen. You may also consider a sit/stand desk to allow yourself to switch between sitting and standing to make sure that you aren’t spending too long doing either.
Practice Good Posture
A key element to helping your posture and spinal health is a supportive and ergonomic chair. When seated your feet should be supported by a footrest or flat on the floor. Your arms should remain relaxed by your side, with your wrist straight when using a mouse and elbows at a 90-110 degrees when typing. Your head, shoulders, and hips should be aligned and you back should be relaxed.
Walking Breaks
Sitting for too long can be harmful to the spine, so it’s important to make an effort to take breaks. Scheduling miniature breaks every 30 minutes to keep your body moving throughout the day. Make an effort to go for a walk at lunch time or after work to stretch your legs and get some fresh air. Walking is beneficial to your spinal health and overall wellbeing.