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Sitting All Day? Improve Your Posture for a Healthy Back




Ergonomics is an essential factor in office and work environments because this can determine a person’s productivity and motivation to work. This is why many big and small companies, entrepreneurs and freelancers, invest on their work environment, workstations and the little details in their workspace to make working as comfortable as possible. It has been a proven fact that a comfortable space can make an employee more productive as opposed to a work space that is not comfortable.

There are a few factors to consider when creating a comfortable work space. If your work requires you to spend most of your time on the desk, in front of a computer, then these ergonomic factors are important. From choosing your desk and office chair to the proper posture in sitting up, and even the decorations you have in your workspace, these can affect your efficiency and eventually, your health. Here are ergonomic ways to improve your posture for a healthy back.

  1. Desk

Choosing your desk for work should include several careful considerations. This is, after all, your constant associate while working for most of your day. Your desk is where you place your mobile phone, your laptop, your mouse, your coffee mug, your pens and papers, and many other office stuff you need to be close to you during work. More than that, your desk is where you will do most of your work. Thus, you should choose your desk wisely.

There are a few things to consider when choosing your desk, but these all depend on your preference and comfort. You may want to consider a desk with side drawers for safekeeping of things. Also, the height of your desk should be appropriate to you when you sit down, so you will be at a comfortable height when working. In addition, choose a desk with sturdy material, whether it is wood or plastic to ensure its durability.

  1. Vertical Alignment

Your comfort while working should be of precedence, especially when you spend much of your working hours on your desk. This means the alignment of your arms to your desk should be comfortable, meaning your arms should be able to make a right angle when placed on top of your desk. Furthermore, your back should be aligned straight when you sit on your chair and the desk alignment should not be too far where you will need to lean forward.

Leaning or reaching forward on your desk, though this may sometimes go unnoticed, can affect your spinal column and bring muscle strains to your back muscles. This is why the alignment of the desk and your body posture should be highly considered. Not only will this be a comfortable working position for you, but it is also a healthy standard for your spinal column.

  1. Computer Monitor and Eyes

Working on a computer or laptop for hours can give you eye strain and affect your eyesight because of radiation and glare from the computer monitor. On this day and age, it is quite unavoidable to work on a computer because many office tasks are now automated and uploaded on the network. What you can do, however, is to protect your eyes from the monitor glare by wearing anti-radiation glasses.

Another factor to consider is the height and alignment of the computer monitor to your eyes. The monitor should be positioned at a height that is aligned with your eyes, so as to avoid having to bow your head down or put your chin up constantly to see your screen – this can directly affect your back posture as well.

  1. Legs and Feet

It may seem like the legs and feet have less to do with posture when working on a desk but they too have impacts that you need to take note of when you sit and work on your desk. For instance, you may easily get used to crossing your legs, left and right alternately, while working. This may make you feel comfy and alert. However, this can cause unnecessary strain on the blood flow on your leg area which can develop to chronic pain on that area as well. It is better to keep both feet flat on the ground.

Another factor to consider is the height of the office chair you will use, and the alignment of your feet touching the ground. An added height on the chair and not being able to comfortably place your feet on the ground can cause strain on the calf muscles.

  1. Arms

Your arms should be on a 90 degree angle when placed on top of your desk when working. Reaching over, leaning or stretching your arms constantly to reach to your materials or to work on your computer can cause back muscle strain, shoulder injuries, and chronic back pain. Also, choose a desk chair that has armrests, for you to rest your arms from time to time while working.

  1. How to set up your desk ergonomically

Simple details that we sometimes miss out can have a huge impact on our working abilities, particularly on ergonomics. Be sure to prioritize your comfort when choosing the materials, as you may have to work with these for a long time, such as your desk and chair. These little factors can either bring your comfort while working or add to your stress, so choosing them wisely is important. In addition, choosing the right ones can keep your back healthy.

As simple as the arrangement of your workspace can ultimately define your success and also your spinal health. Avoid neglecting your comfort when it comes to working, and get on that workspace arrangement you have been planning for a while now.

It does not have to be a pricey re-do of your workstation and you don’t have to make these changes altogether one time. A sudden change of all factors in your workspace can also disrupt your concentration and focus, but the good thing is you know you are on the path to a more comfy working environment. You can incorporate one change at a time and fit into that space before adding a new change. Eventually, your workspace will feel at home, working will be a more relaxing routine and you also maintain your spinal health and posture.