Sitting down at your desk all day can be a pain in the back, literally! Back pain, neck stiffness and shoulder pain are extremely common among workers, especially when they spend their entire day sitting at their desk and staring at a screen. Most of the elements in the office can lead to the back and neck to suffer because they are not in the right position, which can lead to headaches, body pain and stress which can worsen to other types of stress. If you work in an office and want to improve your posture to avoid pain and increase productivity, you will want to follow the tips below.
1. Raise your computer screen so it is at the same level of your eyes.
Looking down at your computer, or looking up in some cases,can be one of the reason why you suffer from neck stiffness and back pain. When you look down at your computer, you put an excessive amount of stress on your neck. A study by Surgical Technology International explained that your head weighs about 10 pounds when sitting straight, but by just leaning your head 15 degrees forward, it feels like it weighs 27 pounds, which is why your neck and shoulder hurts when you lean your head. To avoid this, place your monitor perpendicular to your eyes, and if you happen to have more than one screen, make sure both are at the same level. To make things even better, maintain an arm length between the monitor and you, this way you won’t lean forward when working.
Your arms should be resting on the armrests of your chair forming a 90 degree angle. If you stretch your arms, you will cause your back muscles to lose strength and in return, cause pain. To avoid this, keep your keyboard and mouse close to you, as well as the things that you use often throughout the day so they are easy to reach. There are also wrist rests to help you alleviate pain while you are writing most of the day.
Did you know that crossing your legs while you sit is causing you pain? This popular position actually causes a lot of stress to your leg muscles and lower back, which is one of the many reasons why your lower back may hurt so much. When you sit down, make sure that both of your feet comfortably touching the ground, and that your knees are at a 90 degree angle. Adjust your chair so your legs are comfortable, or invest in a small bench so your feet can rest. Moreover, make sure to stretch your legs now and then while you are on your desk, and walk around your office to avoid stiffness.
4. Use a headset when talking on the phone.
We are all guilty of multitasking while working, and talking on the phone at the same time is our favorite way to save time, or so we believe. But, did you know that placing your phone between your ear and your neck creates tension on the muscles? To avoid this, get a headset so you can talk on the phone and continue working without adding stress and tension to your neck and shoulders.
5. Standing desk.
Standing desks have become extremely popular in offices because they help you maintain a good posture while working. While standing the whole day might seem impossible and tiring, using a standing desk for a few hours a day as opposed to staying seated all day, will help your posture a lot. Human beings are made for movement and not to sit around all day, and a standing desk will help you with this.
There are many ways to improve your posture in the office, and the benefits will be rewarding. From relieving back and neck pain to improving your productivity and confidence. So what are you waiting for? Improve your posture today with the help of UpRight.