Tips for Proper Posture at your Workplace (or at Home)

Written by: Jan Earl de Chavez BKin-AT, CAT(C)

During the past few months, the global pandemic caused a lot of changes to everyone’s lives. Students found themselves studying and being tested at home for their courses. Jobs were modified to be able to be done remotely through video conference. Of course, a lot of people found themselves with more free time, which some spent on entertaining themselves with hobbies. Regardless of the reason, a sizeable majority are now engaging in prolonged sitting behind a desk whether for school, work or entertainment. This article is gives tips for practicing the best posture and body positions for you when sitting for a long time.

​1) Chair height
Ensure that your chair is high enough that your forearms are parallel with the keyboard and mouse. If raising your chair causes your feet to no longer touch the floor, then I suggest investing in a foot rest or a stool. Otherwise your feet will have the tendency to cross over each other for support.
 
2) Monitor adjustments
The top of the monitor on your desk should just be a little bit higher than your eye level, and should be at least half a metre away from your eyes. If you are on a laptop, refer to the next tip for posture, but also ensure the screen is the right distance away from you.
 
3) Posture
The best posture when working behind a desk is sitting upright with the neck straight and chin tucked. Shoulders are relaxed, forearms resting on the arm rests. It is important to correct yourself every time you begin to slouch, otherwise you will slouch more and more. Also note that sitting upright does not mean arching your back all the way. Sitting upright is just adjusting how your hips are sitting on the chair by rotating it.
 
4) Take breaks
Long periods of sitting can lead to muscular or joint issues. It is important to take a short walk and stretch break for 5 minutes every hour, or 10 minutes every hour and a half of sitting. Don’t forget to also move your upper body around. Breaks can also help with resting your eyes from all the screen time.
 
5) Keyboard and Mouse
If you utilize your keyboard a lot for work or entertainment, ensure that it is helps not hinders your performance. The keyboard should have a wrist rest so that your wrists remain straight when pressing keys. The same goes if you utilize your mouse a lot. Your mouse pad should have a wrist rest, alternatively you can place a small rolled up towel underneath your wrist to keep straight.
 
These are just some tips to keep in mind when sitting behind a desk. A lot of today’s equipment such as chairs and desks can be adjusted to provide its user the most comfort and ensure productivity.

If you developed issues from prolonged sitting, I may be able to assist through athletic therapy treatments. Come visit me at Insahyu Training + Therapy, located at 250 Saulteaux Crescent, or you can visit our website and book online.

---

YOU MIGHT ALSO LIKE:
The Effects of Poor Posture