Daily Habits Can Make a World of Difference #2: Desk Posture and Ergonomics
Is something you are doing everyday causing pain or slowing your progress? Read on for healthful habits. We will continue today with desk posture and ergonomics.
Many people who work in an office setting or work from home are sitting all day long. It's been said sitting is the new smoking because of the effects it has on our health. So how can you sit for health?
1. Posture
- Sit at your desk and raise the height of the chair according to your keyboard. (Usually keyboard height is most difficult to change.) Your hands should rest on the keyboard with your wrists straight and your elbows bent to 90 degrees.
- The mouse should be at the same height as the keyboard. Keep the mouse close. Only your hand and wrist should move when mousing. Injury Alert: Avoid holding your elbow out to the side and/or tilting your head.
- Place your feet flat on the floor or elevated on a box if they are dangling. Injury Alert: Avoid crossing your legs or sitting with a foot tucked underneath you.
- If your chair has adjustable arms rests raise them just to elbow height. Too low and you'll have to lean to the side, too high and your shoulders will be hunched up.
- The monitor should be straight ahead and at eye level. You may need to add a riser to raise the height.
- Sit all the way back in the chair. Add lumbar support if your chair doesnt have it.
2. Get up and MOVE! Once an hour you should get up from your seated position for at least 5 minutes. Use the restroom, get some water or do some stretches. Take phone calls standing or pacing if you can. Get a timer or set alarms on your phone to help make this a habit.
3. Let's go next level
- Consider a desk that will convert between sitting and standing. These options have come way down in price and many employers will provide them if asked. We are happy to provide a doctor's note for this. On your own, Amazon and IKEA have some great options.
- If you really want to get moving, a treadmill desk is the way to go. Set it on the slowest pace and watch how many steps you can get in while you work. Even an hour or 2 per day could really add up.
- A mirror in your workplace can help alert you that your posture is poor.
- A posture corrective device like Upright Go can be worn to alert you to slouching.
Talk to others in your workplace about the changes you are making. Others probably have similar needs and issues. Help make these changes the norm. 
A just a reminder, you don't have to make all these changes at once. Every little bit helps. You never know what one small change could take your pain from 10/10 to 0/10!
If you have questions about your specific situation please ask your doctor next appointment. Take some pictures of you space and have someone take pictures of you at your desk. We are here to help!
Did you miss the first post about healthy sleep habits? Here it is! Healthy Habits Can Make a World of Difference: Sleep
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