We all spend most of our working day sitting behind a desk and a computer and it happens very often that we suffer from pain in our neck and shoulders after coming back home. If you want to avoid these things, it is very important to make sure that your workspace is friendly to your back and body. Here are some tips on how improve your posture at work.
Think about how much time you spend in your chair every single day. It is essential to find friendly posture chair with a comfortable cushion and arm support whose height you can adjust to your needs. Also, keep in mind to get up and walk around your office or room on every half an hour or even less than that.
The top third of your computer screen should be at the same level as your eyes, although most people have it much lower. So you have to tilt your head and neck down to complete your tasks on a computer. You can use a laptop stand or simply prop it on books or reams of paper until you make it your eye level.
Your hands should rest on keyboard or desk, so if you find yourself holding them up, buy a wrist rest to place in front your keyboard. Move all of your office material, such as pencils, pad of paper, etc. close enough so that you do not have to reach or bend forward to use them. This will help you stay in a straight position almost all day.
Take a moment every 20 minutes to stare at something far away. This will help you avoid eye strain or the desire to move closer to your monitor.
Don’t cross your legs for long periods of time, especially when you are at work. This way you are putting your body in a twisted position in which you shouldn’t stay long.
Sitting all day does major long-term damage to your spine. You should consider investing in a sit/stand desk. Thanks to hydraulics these desks can move up and down vertically. For example, after 20 minutes of sitting you can move it to a standing position and in this way improve your posture while working.
And lastly, the best way to improve your posture is to exercise and stretch your muscles regularly. You can consider attending pilates classes, that will teach you how to flex your muscles in a way that will support your spine.
These are all tips that you can make use of at your working place and thus improve your posture while spending 8 or more hours behind your desk.