Do you find yourself tense and aching each day after work? Many people work a full day at a desk while working on a computer. You may be aggravating your body by slouching or slumping at your desk for 8 or more hours a day. This type of posture at work can leave a lasting impression that can last whether in or out of the office. Imagine the compound effect of constantly sitting in a poor position like this. You’ll be back to caveman posture in no time.
Since you spend so much time working, this is really an area that you should focus on and correct. If you are experiencing tension or neck or back pain, this is one area where you should pay special attention.
Tips for Improving Posture at Work
Here are some tips on how to have better posture at work while sitting:
- If you’re in front of a computer, your monitor should be straight ahead of you at eye level. For the optimal position, place your monitor on top of something if you need to add more height.
- Your chair should support your lower and mid-back. For a quick and temporary solution you can use a rolled towel for relief.
- Relax your shoulders.
- Your forearms should be parallel to the ground.
- Keep your feet flat on the floor (or on a foot rest if they don’t reach).
- Your knees should be at the same level of your hips or below. Don’t have your chair high too high or too low.
- Avoid sitting in the same position for long periods of time.
- Don’t cross your legs for long periods of time, especially at work under a desk. It’s just not a position you should twist yourself into for a long time. Try sitting up with a straight spine while your legs are crossed under a desk. The fact that it’s difficult to do is a good indicator that you’re putting your body in a twisted position.