Prioritising Good Posture At Your Desk

It is estimated that in the UK, millions of people suffer from posture related issues due to prolonged periods of desk work. If you are one of the many employees who sit in front of a desk all day or work in a sedentary environment then you should be prioritising good posture in order to minimise discomfort, long term health issues and is even attributed to sickness days and decreased job satisfaction.

When deciding to address the issue of bad posture, a good place to start is the chair that you are sitting on so make sure it is set up correctly. You should aim for your feet to be placed flat on the ground - or on a footrest if you are too short! The chair itself should support the natural curve of your spine so do adjust the backrest to fit the small of your back. A specialised cushion can help such as a lumbar cushion, for additional support.

The position of your screen is very important and should be at eye level to prevent strain developing on your neck and shoulders. The top of the monitor should be at, or slightly below eye level and about a full arms length away. If you use a laptop instead then consider using a stand and an external keyboard and mouse to achieve the proper height. Keep the keyboard and mouse close enough so you don’t have to keep reaching out for them.

The height of the desk should allow your elbows to rest at a ninety degree angle or slightly greater, with your wrists straight and hands at or below elbow level. It all sounds rather technical but I assure you it's not! Adjustable desks and workstations specifically designed for efficiency and comfort within working environments should be favoured by employers as they can help significantly to maintain comfort.

Sitting for prolonged periods can lead to stiffness and discomfort so try and take short breaks every thirty minutes to stand, stretch and to move around. Simple stretches for your neck, shoulders, back and legs can help to alleviate tension which has built up and will improve circulation.

Poor eyesight can contribute to bad posture especially if you struggle to see clearly or tend to adopt awkward positions in order to improve your view of screens, documents or other work related materials. Book regular eye checks and wear your glasses!

Keep a regular check on your posture throughout the day and keep reminding yourself to keep your back straight while relaxing your shoulders and that your head is aligned with your spine. It will soon become a habit that you don't even need to think about anymore as you will be naturally maintaining a good posture.

Do your research on simple yet effective exercise techniques that are designed to strengthen. Some of these can be even done at your desk while you are working. Strong muscles support a better posture and reduce the likelihood of pain and injury.