Studies have shown that office workers in the UK can be sat for up to 9 hours a day! This equates to around 67 sedentary days a year or just over 2 months. Which is A LOT!
So, you’d say it’s quite important to have a comfortable workspace. One that helps you avoid the notorious aches and pains you get from improper posture when working at a desk.
Tips on how to sit correctly at a desk
Whether you’re working in the office, or from your home office, upwards of 6 hours sitting at a desk is a long time. This can take its toll on your body and overall health. Sitting properly and maintaining good posture could mean avoiding aches and pains. But also, any issues that end up impacting your work.
- Keep your feet flat on the floor. Did you know posture starts at the bottom (of your body), your FEET! As these provide a good base.
- Make sure your screen is in a good position. It should be about an arm’s length from you and should sit at your natural eye level.
- Open your shoulders. A lot of people tend to hunch at a screen, but keeping your shoulders back will make sure your back is straight.
- Keep your chin parallel to the ground. This can help to avoid neck pains and headaches.
- Regular breaks! Humans weren’t made to be sat still for hours on end. Standing up, and moving around will get muscles and joints moving again.
Tips for better posture when working from home
Following the last 18 months, many employees have discovered the perks of working from home. With lots adopting hybrid working and even full-time remote working. Investing in quality workspace equipment is important for creating good office ergonomics.
- Get a good desk chair, or upgrade your current chair. This will support a good posture throughout the day.
- Make sure your desk/ table is at the right height. This will in turn make sure your screen is at the right height, and avoid strain on your neck
- Have a designated workstation, preferably set up like your desk at work. This will not only make you more productive but stop temptation from working in inappropriate locations e.g. your bed or the sofa. (And working from your bed isn’t good for your posture).
Tips for better posture when working on the go
Many jobs involve travelling and as a result, working on the go. But this often means working on a range of different types of transportation and in some ‘unconventional’ settings.
- Plan ahead. A little prior planning can identify places that are suitable for working on your laptop. These could include trains with a table or coffee shops with tables & Wi-Fi.
- Travel light. Working on the go will be made 10 times harder when lugging heavy bags. This will also put a strain on your shoulders and can become uncomfortable.
- Ability to work from various devices. When comfortably working from your laptop isn’t possible, switching devices could be the answer. Maintaining good posture on a mobile/ tablet will be easier than balancing a laptop in a precarious position.
Exercises for better posture when working at a desk
As well as getting up and moving around, there is a range of exercises that can improve posture. Completing these in the office might be a little difficult (and awkward). But incorporating these into our daily routine will definitely be of benefit.
Explore our recent blog with Josh from Locomotion, for help on which exercises can help with posture and core strength.
For further information on posture mistakes and fixes, visit the NHS-
Acorn is able to offer complete and thorough workstation assessments. So that you can be sure your working space is set up in the best possible way in order to maintain great posture. We can also offer these via video consultation if you have staff that are working from home.
Alternatively, get in touch with Isabel, our Chartered Ergonomist who can help with the overall design of your workstation.
For more information on creating a more ergonomic workstation, get in touch with us. Call us on 01260 277797 or email us at email@example.com