Many of us spend the majority of our days sitting behind a desk staring at a computer screen. It’s important to keep proper posture in order to avoid an injury.Here are a few ways to set up your workstation to help keep proper posture and alignment.
Be sure to push your hips as far back in your chair as possible so the contours of the seat support your spinal curves. Your chair should be at 100 degree angle, not straight up and down. Adjust the seat height so your feet are flat on the floor. If they still dangle, use a foot rest. Also, shoulders should be relaxed. Adjust the arm rests if possible.
When setting up your computer, make sure the monitor and keyboard are centered in front of you. Your mouse should be next to your keyboard and never out of reach. Keep elbows in an open position of about 100 degrees with wrists and hands straight, not flexed or extended. If you wear bifocal glasses, it is especially important to position eye level to the upper one third of the monitor. If you do not wear glasses, two to three inches below the top is optimum. Also try to eliminate any glare from the source light.
Try to use a headset or speakerphone so you don’t get in the habit of using your shoulder to hold the phone against your ear.
Take short breaks every half hour or so and occasionally focus your eyes on something far away. Covering your eyes with the palms of your hands, without pushing, for 15-30 seconds can be helpful as well. Also, be sure to get up from your seat whenever possible to stretch your legs or go for a short walk. Taking these steps to properly set up your desk can greatly improve your posture. It’s the small things we do that make the biggest impact!