Good reasons to sit-up straight at work

Stuck at a desk all day? Then you need the ultimate guide to good posture at work!

What good posture can do

Some health benefits to correcting your posture and creating a good work environment includes

• more energy
• better balance and core strength
• fewer headaches
• reduced joint pain and muscle tension
• improved mood and self esteem
• better digestion
• less eye strain

Improving your work environment

It's important to take the time to make our work and home space safe and healthy places to work. By setting up your work area ergonomically and adopting good work patterns you can avoid discomfort or injury.

Set up

The most important consideration for setting up your home office is ensuring your body posture is supported and correct to enable long periods of work. See below for guidance on optimal posture and angles while working. The top of your monitor should be slightly below eye level. If too low, try propping it up on books. Use a separate keyboard at the proper height for your hands to reach comfortably and in a neutral position. Keyboard and mouse should be close to the edge of the desk to avoid unnecessary reaching. Don’t shrug shoulders when typing and mousing; lower the work surface or adjust your chair height to avoid this.

Body Position

• Chin paralell to the floor, shoulders back and down, abdominal muscles activated
• Shoulders and arms: Forearms level with the desk surface, 90–120-degree angle of the elbow joint. Shoulders are down and relaxed. Chair height may need to be adjusted to allow this.
• Back: Sit back, taking full backrest support with a 90-120 degree angle of the hip joint. Adjustable chairs are ideal. For more lumbar support, place a cushion or rolled up towel behind you.
• Legs and Feet: Keep thighs parallel to the floor with a 90-120 degree angle of the knee joint when seated. Feet planted on the floor. A footrest is ideal; alternatively, use a box.

Lighting

Ensure your workspace is well lit, including natural light if possible. You may wish to use a suitable desk lamp as an additional light source if required. Your computer screen should face 90 degrees or away from windows to avoid reflected glare, which can result in eyestrain.

Temperature

Aim for a temperature between 21 and 24°C in your workspace. When too cold, you may feel aches and lose some dexterity in your hands and fingers. When too warm, you can be uncomfortable and tire more quickly.

Housekeeping

Maintain a clear workstation and ensure the space has no obstacles around your legs that may be trip hazards and will cause you to sit or stand awkwardly.

Atmosphere

Include plants, natural light and access to fresh air in your workspace if possible. Increasing the connection to nature while working improves productivity.

Wellbeing

Stay connected socially and set clear boundaries around your work and personal/family time.

Movement

We are made to move! Take breaks from sitting every 20 minutes to move around and stretch. Here are some stretching exercises you can do at your home work station.

Prevent eye fatigue by looking at a distant object, about 20 metres away, for at least 20 seconds.

Do something active in your lunch break.

Try these Desk Stretches from LiveStrong