If you work at a computer all day, you are likely familiar with the aches and pains that come with extensive sitting. As much as we’ve heard that spending too long in a chair isn’t great for our posture or health, depending on your job, it can be nearly impossible to avoid.
If you’ve been wondering how to improve computer desk posture for the hours you spend on the job, you’ve come to the right place. Here are eight tips on how to improve computer desk posture:
1. Observe Your Current Desk Posture
Without trying to sit properly, how do you naturally sit at your desk? Do you tend to lean on one arm rest or the other? Do you slouch to one side or do your shoulders creep forward? Sometimes slouching and leaning are caused by weakened muscles or absent-minded relaxation.
Other times, they are the result of not having the right computer set-up and furniture. Having a good idea of your starting point will help you determine how and where you need help.
2. Choose the Right Desk Furniture
Choosing the right furniture is vital for how to improve computer desk posture. Not all office furniture is created equal. Do a thorough check of your set-up to make sure it is ergonomically correct and fits your body well. Your feet should rest flat on the floor and your monitor should be at eye level.
If you are unable to make adjustments to your chair, desk and monitor, consider asking for, or purchasing, furniture that will adjust to your needs.
3. Look After Your Back
Back pain is one of the most common complaints made by office employees and it’s no wonder. Prolonged sitting puts uneven pressure on your back, especially if your shoulders tend to roll forward. If you are suffering from back pain, make sure you consult with a chiropractor regularly.
To help remove unnecessary strain, start by adjusting your chair so your lower back is properly supported, make sure your feet are flat on the ground. Your knees should be slightly lower than your hips.
4. Make Your Screen Work for You
Screen placement will be slightly different for everyone. While it should always be at eye level and directly in front of you, small adjustments can be made, based on your preferences.
You may prefer to have your monitor sit flat on your desk, or you may like to have it raised, either with a docking station or by other means. When setting up your keyboard, make sure your arms are bent in an L-shape with your elbows at your sides.
5. Let Your Mouse Work with You
Even if you have your desk at the right height, with your keyboard and monitor at ideal angles, you still want to pay attention to the location and use of your mouse. Generally, your mouse should be close to you and your wrist should remain straight while in use.
It’s easy to forget about wrist position as you work, but a bent wrist, leaning up to move the mouse, will almost certainly cause pain over the long term. To avoid this, try using a mouse pad with a built-in wrist pad, which will elevate your arm and wrist without effort.
6. Use Aides, as Required
Sometimes, depending on your height and desk set-up, it can be hard to get your desk, chair and other equipment just right. If you find yourself slightly out of balance, you may want to use ergonomic props or aides to help.
Consider, for example, the help that a foot stool might provide, removing stress from your back if your feet don’t otherwise rest on the floor. Another popular aide is a wrist pad, or a wrist rest, which allow you to keep your wrists straight, at keyboard level.
7. Take Care of Your Eyes
Looking after yourself on the computer front means looking after your eyes, as well. Experts advise that you avoid wearing bifocals for long bouts in front of your computer, as they often require a tilt of your head for ideal focus.
If possible, wear glasses designed for reading and computer use. In addition, position your monitor to avoid glare from surrounding light, which is almost certain to cause eye strain over time.
8. Treat Your Body Well
Of course, one of the most important things you can do to improve your overall health during prolonged sitting is to take breaks. When you stand and stretch, walk away from the computer, you will release tension in muscles and move oxygen throughout your body. Another great way to release regular tension is to treat yourself to an occasional massage. A qualified Registered Massage Therapist (RMT) can help to release tension and reduce muscle fatigue.
While we’ve all heard the warnings about sitting too much, getting lazy with posture, it can be hard to avoid long hours of work in front of a computer. There are things you can do, however, to minimize strain on your body. Take the time to understand ergonomics, invest in proper equipment and take regular breaks from your screen. We hope these ideas on how to improve computer desk posture have given you a starting point for further research, helping you stay healthy over the long run.
