A sedentary lifestyle is bad for our health. Unfortunately, office jobs require we spend many of our waking hours sitting. Do the next best thing to a stand-up desk and support your body by creating an ergonomically friendly workspace.
At your workspace:
- Support your back. Adjust the back of your chair so it fits your body shape. Add extra lower back support if needed so your backrests comfortably against the chair.
- Properly position the keyboard. Elbows should be at the sides of the body when sitting properly in your chair and typing on the keyboard. Avoid leaning forward to reach the keyboard.
- Place the computer screen at eye level. Avoid strain on the neck by placing the top of the computer screen right at the level of your eyes. If you work on a laptop, this means you’ll need to boost the height of the laptop and get an external keyboard to type on.
- Rest your elbows at 90 degrees. The office chair should have arm supports so your elbows rest at a 90-degree angle. Without arm supports, you’ll likely end up hunching your shoulders.
If you have the ability to choose your own office chair, look for these ergonomic features:
- An adjustable seat. When sitting in the chair, feet should be flat on the floor. Thighs should be horizontal, and arms even with the desk height.
- Appropriate width and depth. Make sure you can sit comfortably with your back against the backrest and 2-4 inches between the backs of the knees and seat of the chair.
- Comfortable, padded, breathable material.
- Lumbar support for the lower back.
- Adjustable armrests.