How To Sit At Your Desk Correctly At Work
According to a recent study, almost 470,000 people suffered from work-related musculoskeletal disorders each year. As a result, approximately 6.7 million working days are lost in the UK!
Musculoskeletal Disorders are injuries that affect the human body’s movement or the musculoskeletal system concerning muscles, tendons, ligaments, nerves, discs, and blood vessels.
One of the most common musculoskeletal disorders in the office is Mechanical Back Syndrome, which is caused by having poor posture because they do not know the importance of knowing how to sit correctly at their desk at work.
Just like most injuries, prevention is better than cure, and this can be achieved by making sure that you know how to sit correctly at your desk at work.
In this article, I give you a step by step guide on How To Sit At Your Desk Correctly at Work
Chair Set Up
Adjust the height of your seat to ensure that your feet are flat on the floor, and your knees are either equal to, or slightly lower than your hips. Make sure that you push your hips as far back as they can go in the chair and adjust the back of the chair to a 100°-110° reclined angle. You must make sure your upper and lower back are fully supported. You can use inflatable cushions or small pillows if necessary.
If your chair has armrests, ensure to adjust them so that your shoulders are relaxed.
Positioning Your Computer Screen
Having your computer screen set at the correct height will prevent you from getting into awkward positions that can affect your back and neck. The aim is to set the height of your computer screen so that your neck is in a relaxed neutral position. Center the screen directly in front of you, above your keyboard.
Your eyes should be level with the top of your computer screen (approximately 2-3” above seated eye level.) Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
Positioning Your Keyboard
Your keyboard and mouse need to be set in a position where you are not having to reach too far. You should be able to control them easily with arms bent at the elbow.
To ensure that your keyboard is set up in the most comfortable position, determine what section of the keyboard you use most frequently, and adjust the keyboard so that section is centered with your body.
Adjust the height of the keyboard so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
Laptop Set Up
When you are sitting at your desk with your laptop, the same seating position applies as if you are sitting in front of a desktop computer. The chances are that if you are sitting at a desk with your laptop that because of the screen size that you are looking down at your monitor. To prevent this, you can purchase a laptop raiser that will raise the height of your laptop monitor to the correct position. If do not own a laptop raiser, then you can adjust the height of your laptop screen but resting it on some large books.
To ensure that your wrists are in a neutral position, you may need to purchase an external keyboard and mouse when working on your laptop. and best of all you’ll be able to position the keyboard and mouse. If you’re keyboard and mouse are too high or far away from your body, your compromised reach can lead to aches and pains as a result of muscle fatigue.
Good Working Habits
Even if you are sitting at your desk correctly, staying in prolonged static postures will inhibit blood circulation that eventually will take its toll on your body.
It is good practice to take short 1-2 minute stretch breaks every 20-30 minutes throughout the working day. Take a break after an hour of work for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
You can avoid eye strain and fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something else in the distance of your office space. Taking these short breaks may feel counterproductive, but this will help to keep your productivity levels consistent throughout the day.
If you are a deskbound worker, the chances are that you are sitting at your desk between 40 – 60 hours each week. If how you sit at your desk whilst as work is taken for granted, it may cause injuries or other complications over time.
Prevention is better than cure so it is recommended that you incorporate exercises that will help to improve your posture over time. You can receive professional guidance and support by hiring an Online Personal Trainer. For more information about Online Personal Trainer Packages, please visit Our Services page.