June 28, 2016
How to sit at your desk for better posture
Although sitting at your desk all day may not seem all that strenuous, working in an office could in fact cause significant damage to your body and health.
If you work in an office, you are likely to spend the most of your time at your desk than you would anywhere else. It’s therefore extremely important to ensure that you have the optimum conditions, equipment and postures nailed so as to avoid any long-term distress.
In this blog we will look at the necessary pieces of equipment needed to ensure a good posture throughout the working day and how to sit properly.
Your office chair
Of course, your chair is the most important piece of equipment in maintaining a good posture. You sit at your desk for the best part of eight hours a day, each day of the working week. It’s therefore of paramount importance that you are sat correctly, to avoid any long term damage.
A good office chair needs to have the following features:
• An adjustable height
• A rounded front of seat to limit leg compression which could cause discomfort
• A suitable material that is comfortable to sit on all day and to prevent you sliding forward
Sometimes having a wheeled-chair can be desirable, but before purchasing a chair we recommend that you first test it.
You have the perfect chair, so now you need to make sure that the composition of your desk will also help you maintain a good posture.
Your seat needs to be at the right height so that you can sit up straight to type and write. Sitting up straight is extremely important as research shows that those who sit up straight to work are able to concentrate harder and therefore perform better.
The recommended depth of a desk is 70cm, and if you are working on a computer, your screen should be about 50cm from you.
Having a wireless mouse for your computer allows greater mobility. There’s nothing worse than getting tangled up in your wires and having a messy desk! Ensure that the sensitivity is calibrated appropriately to suit your individual need so that you don’t need to make excessive gestures when working.
Although a mouse mat may not seem to make a big difference, on the contrary – it could provide worthwhile comfort. When choosing a mouse mat, make sure that its soft and has micro beads to support your wrist.
How to sit correctly
When sitting at your desk you need to make sure that you can do all that you can to maintain a good posture. Use your hands to support yourself when you sit down and ensure that the height of your chair is adjusted correctly.
If you wanted to ensure maximum comfort, you could place a small cushion on your lower back. This will also help you adopt a straight position.
If you are using a computer, your monitor should be placed a good distance away from you – preferably an arm’s length. The monitor of the screen, which shouldn’t take up too much room, should not emit too much glare in order to benefit your eyes and help your visibility.
Your keyboard should be the length of an A4 piece of paper away from the edge of the desk so that you are able to sit up straight and that your forearms are comfortable when typing. And as mentioned previously, a wireless mouse is preferred. When positioning the mouse ensure that it is in a comfortable position.
When sitting straight at your desk it’s not only your back that will be supported, but also your shoulders and neck. Following these recommendations when sitting at your desk is extremely important. Slouching in front of your computer will only cause long term problems to your back, neck and shoulders – so avoid this at all costs!
We also recommend that throughout your working day that you take regular breaks. This will not only give your muscles a break, but also your brain!
Do you have any other recommendations for how to sit correctly at work? At Workspace Design & Build, our team make sure that all office equipment meets regulatory requirements to make sure that your employees are sat comfortably.