Office Ergonomics

Do you have a desk job? Do you think you have bad posture?

Good news- perhaps there is no ideal position for sitting or standing. There is a strong belief amongst rehabilitation professionals that not spending too much time in any static/stationary posture might be a key to avoiding “bad posture”.

Healthy postures and a proper workplace set up can certainly help an employee’s productivity at work and reduce the likelihood of repetitive strain injuries down the road. Regular breaks sure can go a long way in helping your work efficiency, so start putting those smart devices to use and set reminders to move from your static postures every 20-30 minutes!

Proper Posture:

The best way to maintain better posture when you must be sitting at home or at your work desk is to find a chair that supports your individual spine.

Everyone has an idea of what “good posture” should look like, however research is inconclusive as to which posture is actually the best. So, why don’t we think more about moving between positions/postures because we know for sure that movement helps pain. Letting yourself sit in the same position for hours and hours (or simply being sedentary) has been shown to have a negative effect on our overall health.  

Ergonomic Assessment:

If you are unsure of where to start, ergonomic assessments can provide ways to make your body function more efficiently, for longer. They can assess from proper work chairs (height, lumbar support, arm rests etc.), proper screen height and distance suited for your body to the proper length away for your keyboard or mouse. All of these seem like simple things, but probably aren’t thought of often when setting up your station.

Here are some simple rules:

–Have your computer screen at an appropriate eye level

–Feet firmly placed on the floor

–90-degree angle for knees, hips, elbows

–Wrist in a neutral (“middle”) position

Eye Breaks:

Staring at your computer screen for too long throughout the work day can put a big strain on your eyes. Try the 20-20-20 method above recommended by the Ontario Associations of Optometrists. Your eyes need a break from reading and stimulation from the screen, so these little breaks will go a long way for your work performance!  

Stability Ball Chairs:

Stability ball chairs can also help with posture within the work place but maybe not for the reasons you might think. They help build stabilizer muscles which in turn can help prevent/reduce back pain throughout the day. The ball isn’t necessary to use your whole work day but using it periodically for an hour or two throughout the day will benefit you!

Bottom Line:

Here at the Right Move, we’d like to encourage people to think more about their bodies and how much they move throughout the day. Rather than stigmatize you for not maintaining an upright posture for 8+ hours a day, we feel it’s more important to emphasize the amount you move during any given day. Modern day society is stressful and we all have deadlines that we must meet, however having a good solid plan to combat stresses placed on our bodies is extremely important.

–If you need any help please give our office a phone call today!–