With all the worries about impending deadlines and making sure that performance reports are in order, most people forget about the importance of how we actually work rather than what we do at work. Remember that humans are inherently dynamic individuals. Our bodies can adapt to perform a number of different tasks.
We rely on our motor control, joint mobility, strength, flexibility, and basic body composition to accomplish physical tasks. Keep in mind that we are not doomed to a lifetime of sore wrists and fingers or neck and back pain just because we sit behind a desk for hours at a time. Good work posture, including proper office ergonomics, can help relieve a number of problems.
Proper office ergonomics include good desk posture, adequate equipment spacing, and correct chair height amongst many others. These can all help you feel comfortable at work. If you are ready to learn more about good work posture, we will go through all of the important factors that you need to consider.
Your work chair
If you spend a considerable amount of time sitting down, it would stand to reason that you have to worry about your chair in relates to good work posture. You want your knees to be almost level with your hips and your feet resting comfortably on the floor.
If you find you do not have an ergonomic chair and the chair is too high for you to rest your feet flat on the floor, you should try to use a footrest to offer some relief. There are several different types of footrests available or you could try to make your own in a bind.
While it would be beneficial if you have a chair that offers lumbar support, placing a cushion between the back of the chair and your lower back can offer some relief as well. Primarily because it allows the natural curvature of your spine to remain untouched.
Key object positioning
There are probably a number of key objects that you are going to utilize repeatedly throughout your workday. These include printed materials, staplers, your phone, and anything else that you regularly use. Prevent excessive stretching by keeping these objects close to your body. Instead of overreaching, it is better to stand up and reach for something rather than strain.
The position of the mouse
The mouse should be within easy reach of the side of your keyword. When you are using the mouse, make sure that you have your wrist in a natural, comfortable position. This is going to reduce the odds of developing Carpal Tunnel Syndrome.
You can prevent awkward wrist positions and minimize stress on your wrists by using a wrist rest. When you are typing, make sure that your wrists and hands are above the wrist rest. Rest the palms or heels of your hands on the wrist rest when you are taking a typing break.
You also want to make sure that your wrists are not bent up, down or to either side. Keep them in a straight, natural position. This is going to reduce the stress placed on your wrists.
Do you often talk on the phone while typing? If so, try to utilize a headset instead of opting to cradle the phone between your head and neck. Find the right type of headset for you by experimenting with various styles.
This is another overlooked factor. Especially if people have an ergonomic chair and keyboard, they will become less interested in the correct work posture. Make sure that you sit up straight and have your body centred in front of the keyboard and monitor. Keep your knees at about the same level as your hips and keep your thighs horizontal with your knees. The forearms should be tilted slightly up or level.
The monitor should be directly in front of you at about an arm’s length. This is generally between 46 to 71 centimetres away (18 to 28 inches). You want the top of the screen to be slightly below eye level. It is a good idea to close the window shades and turn off some or all of the overhead lights if the glare from the sunlight or fluorescent lighting is an issue. The brightest light source in the room should be to the side of the monitor.
Treating the issues
If you are still unsure about how to use good work posture or find that years of poor posture are causing discomfort, it is possible for our professionals to guide you towards a productive, pain free, and healthy lifestyle.
If you need help with good work posture or want to alleviate the discomfort associated with sitting uncomfortably for hours on end, call Total Back Care today at 8357 8211 right now and schedule an appointment. Our specialists will be glad to help resolve any lingering issues and show you how to avoid them in the future.