Feb 27

Feb 27 Sit Up Straight - Workplace Ergonomics

We’ve all been there.

We know the pain too well; the crick in our necks, the ache in our backs, the twinge in our elbows, all just from those long hours we spend at our desks.

We sit and we stand, just to stay productive and focused. But, have we ever taken a step back to learn how to Help ourselves out? To correct our posture, to reposition our bodies in a way that benefits us in the long-Run?

Its no question that these symptoms we feel now will get worse with time, and affect our health in the future. That’s why we need to listen to our bodies, and to these tips on proper desk ergonomics.

For someone who Stands:

Keep your elbows close to your body and your keyboard at hip level. This is easier if you have a desk that has a separate keyboard tray!
Monitor should be kept at eye level and the distance from your eyes to the screen should be roughly the size of the screen.
STAND up straight! This includes your head sitting upright on your shoulders.
MOVE around! Don’t hold any one position for a long period of time. You can also shift your weight from one leg to another, stretch, dance, do yoga poses, squat, do calf raises, do lunges, etc. (even if it’s in front of everyone in the office)
keep your Mouse close to keyboard.
Get a standing desk mat! it Helps ease those leg pains.
put sole inserts in your shoes to make standing much more comfortable.

For someone seated:

Elbows and knees should be at 90 degrees.
Monitor should be eye level and the distance from the eyes to the screen should be roughly the size of the screen.
Add a pillow or block for back support in your chair for your lower back.
keep those Feet flat on floor or on a footrest.
keep your Mouse close to keyboard.
Try kneeling on one knee with your other leg in front of you with foot flat and knee bent and 90 degrees. I know it sounds weird, but it’s great for alternating positions. Keep moving around!

For proper cell phone, tablet, and laptop use:

Use a Bluetooth headset, wired headset/earbuds, wireless Bluetooth headset, or speakerphone.
Looking down at your phone can create what’s known as known as “iposture”, or a cell phone slump, which places a lot of strain on the muscles and vertebrae of the neck and upper back. The greater the slump, the greater the pressure. Hold your phone in front of your face at eye level.
To get your laptop at eye level when you stand, you can use a standing desk conversion kit!
You can also use a tablet/cell phone holder that you can attach to your desk that will keep your device eye level without straining your arms! You can probably find one for a great price on amazon, too.