Desk posture – are you getting it right?
Whether you work for a big corporation in an open-plan office or are cooped up in your spare bedroom surrounded by washing, you must have your work environment set up correctly to help support your spine and prevent injury.
Here’s some top tips from our chiropractors which will help to keep you functioning at your best:
1. Knees should be in line with, or lower than your hips
When sitting, your bum should be pushed right to the back of the seat. If it sits too far forwards you will increase the pressure on your lower back. Your chair should then be adjusted to have your knees either in line horizontally with your hips or slightly lower. Putting your feet on a box and scrunching up, or even worse, tucking your feet to the side of or underneath your body will build up problems in your back, hips and knees.
2. Elbows at 90 degrees
Pull yourself into the desk and check that you can reach your mouse and keyboard whilst your elbows are at a 90 degree angle and in line with the side of your body. Often we see people reaching forwards which increases this angle putting excess strain on your shoulders and neck. This can also lead to headaches.
3. Wrists flat
When using a mouse, it is common to see a lifting of the knuckles and fingers whilst the forearms are still in contact with the desk. If you do this, bring your wrists higher off of the table by investing in a mousemat with extra padding under that area. This will help to avoid Repetitive Strain Injuries (RSI).
4. Screen height
The top 1/8th of your screen should be in line with your horizontal eye gaze.
5. Laptops
Laptops are a total nightmare when it comes to ergonomic assessment as the screen is never high enough. Either you keep the laptop on the table and strain your neck looking down to it or you set it higher and have to dangle your hands in the air to use the keyboard. To rectify both issues we advise propping up the laptop as described and then treating yourself to a wireless keyboard (you can pick up a decent one for £30-40) which can sit separately and then allow you to keep your forearms flat on the table.
6. Don’t use a trackpad
I really wasn’t lying when I said that laptops are a nightmare! Trackpads are usually situated in the centre of a laptop keyboard as an alternative to using a mouse. The problem with this is you have to reach across your body to use it which cause internal rotation of the shoulder joint and tightens the pec muscles at the front of the chest. Most of us are walking about with this area too restricted already so we really don’t want to be making it any tighter! When you’re treating yourself to a new keyboard, bung a wireless mouse in the checkout basket as well to save yourself the shoulder, neck and pec problems that will inevitably build up if using a trackpad!
7. Breaks
I know it’d difficult. You are on a roll. You’ve got a project that’s almost finished and you know that once done you can get on with achieving that work/life balance you aspire to have…. But breaks are important. Every 30-45mins you should be getting off of your chair, even if just to walk around the room, factor in a few stretches reaching to the ceiling, bending to your toes and drinking some water (not coffee!). This will give your muscles and joints the chance to elongate whilst also giving your eyes and brain time away from your screen and bright light. Doing this might also make you more productive so you could well be finished quicker anyway!
So, take some time today to check your set-up and if there is anything you would like more specific help with, please just give us a call on 01292 502 292.
‘til next time,
Francesca