When working in an office, it is very common to completely zone in to your own world and stare at the computer screen for hours on end without realising the bad position you are sitting in. Bad posture can ultimately lead to injury or muscle strain; there are many ways which this can be prevented – please take a look at the guide below.
Support your back:
All too frequently we sit slouched over our desks, leaning towards the screen offering no support for the muscles in our back. Supporting the lower part of your back in particular is key, and simply by making a few adjustments to the settings and tilt features in your office chair, you can fully support your back when sitting up straight.
Rest your feet on the Floor:
Your feet should sit flat on the floor when working at your desk; crossing your legs can cause bad circulation and problems to the hip. If you cannot rest your feet flatly on the ground, then perhaps consider getting a foot rest.
Adjust your chair:
Adjust your chair height so that your wrists and forearms are straight and level with the floor with your elbows at the side of your body on resting upon the arms of the office chair.
Have your screen at eye level:
The top of your screen should roughly be at eye level and an arms length away if you stretch your arm out in front of you. Having your screen to high or too low will make you have to bend your neck, which can be uncomfortable and cause neck strain. It may help to purchase a stand or screen arm for your monitor.
Using the keyboard and mouse:
Your keyboard should always be in front of you when typing, its best o leave a gap of around 6 inches between the start of your desk and the start of your keyboard – to rest your wrists. Wrists and elbows should be straight.
The mouse should be as close to you as possible, try and keep your wrist straight; a mouse mat with a wrist pad may help.