GUIDELINES TO IMPROVE YOUR POSTURE AT WORK
Good posture does more than just help you look strong, confident and healthy. Posture is the way people hold themselves in a sitting, standing or lying position and good posture is essential for preventing back, neck, shoulder or any kind of body pain. Sitting in a right posture ensures your body functions properly.
So, you first need to check your posture before checking your chair. If your work involves sitting for a long periods of time and there is continuous computer usage, here are some useful posture tips that will improve your lifestyle and can prevent and control the body pain you may experience. These tips will also help improve your overall posture.
Useful Posture Tips
Adjust Your Chair To Support Your Back Adjust your chair, not for your comfort, but according to the way it should be. Keep your head straight and not tilted up or down, this way you can reduce the risk of lower back pain. Your chair should be properly adjusted to ease your back. Get a chair that is easily adjustable for changing the positIon and height according to your comfort. In between, try to relax and keep your shoulders and back aligned.
Adjust The Height Of Your Chair
Adjust the height of your chair accordingly, so that it becomes comfortable for you to handle the mouse and keyboard with your wrist support and forearms straight. This can put a stop to frequent strain injuries. Also, place your elbows by the side of your body.
Position Your Mouse Properly
If you place the mouse and the pad near you, it will be comfortable for you and at the same time it will boost your work (typing) speed. Use a mouse mat that comes with a wrist pad. Keep your wrist straight and avoid bending awkwardly. However, don’t work without the support of your arms.
Get The Right Keyboard Placement
When typing, you need to place your keyboard in front of you and a gap of about four-five inches at the desk front, as it is important to rest your wrist. Keep your arms bent in a L-shape so that your elbows remain by your side.
Avoid Continuous Telephone : Conversations
If you need to spend more time on the phone, try to replace it with a headset or earphone. Holding the phone near your ear, or next to your face all the time, can harm your tissues and can cause straining of your neck muscles.
Your Screen Correctly
Your screen should be at eye level as a wrongly positioned monitor screen may cause neck pain, eye strain and shoulder pain. The screen of your laptop or PC should be in front of you. Keep it about an arm’s length away. To achieve this, you sometimes might require a monitor stand. Additionally, always remember, if the screen is too high or too low, you’ll have to bend your neck, which is uncomfortable.
Minimize Screen Reflection
To avoid screen reflection, position the screen or monitor away from sunlight and overhead lighting. Your screen, monitor should be placed at an arm length distance and should be glare-free. Don’t forget to adjust the brightness and contrast of the screen/monitor to prevent eye fatigue.
Keep Your Feet Flat On The Floor
It’s not always about the shoulder, back or neck, the legs and feet also play an important role in posture. Place your feet flat on the floor and don’t tuck your feet under your chair. If possible, get yourself a footrest, that lets your feet rest at a proper and comfortable level. Also, while sitting your knees should be placed slightly lower than your hips. Avoid crossing your legs above your knees, as this may create posture related problems and can also cause poor circulation.
In a nutshell, don’t stick to the same position for a long time and keep changing it as often as possible. Taking frequent short breaks are always advisable because it is better for your body and work productivity. During your break, go for a small walk and stretch your body, as it gives your muscles a chance to relax and unwind.