Posture and Ergonomics

Sitting at a desk all day can cause a person to develop poor work posture. This, in turn, can lead to adverse health consequences. Bad posture is connected to shoulder, neck, and back pain, all of which can progressively worsen if left untreated. With practice and the aid of a few ergonomic devices, you can develop good work posture.

Poor work posture is the product of daily habits. You have likely sat or stood the same way for years and never gave it a second thought. To alleviate or prevent strain on the back, neck, and shoulders, it's important to make adjustments to the way you sit or stand so that your body remains in alignment.

When sitting, adjust your chair so that the seat back touches your back. Place your feet flat on the floor slightly in front of you. The computer monitor should be placed directly in front of you at or slightly below eye level. Place the keyboard so that your upper arms hang by your sides. The idea is to have your body seated in a ninety-degree angle to promote a supportive work posture and to arrange your computer so that you don't have to bend or move your head and shoulders too much.

How you stand also affects your posture. When standing, distribute your body weight evenly between each foot. Make sure your shoulders, ears, and hips are aligned vertically to avoid putting undue strain on any one part of your body. Standing with one hip jutted out may look cool, but it throws your spine out of alignment and can result in fatigue and pain later on.

In general, sitting or standing for long periods of time puts tremendous stress on the body. If you sit for most of the day, adjust your position frequently by leaning forward or backwards for a short while. It's also a good idea to stand up and walk around at regular intervals. For those who do a lot of standing, take five-minute sitting breaks or participate in a light stretching to relieve some of the pressure.

There are a number of ergonomic devices you can use to promote good work posture and reduce the strain of working in an office environment. An ergonomic desk chair is a smart investment for people who sit most or all of their workday. Lumbar back supports reduce the strain on the spine. If you do a lot of typing, like most people in administrative positions, use a split keyboard and wrist pads to minimize strain on the hands, wrists, and shoulders.

Correcting the way you interact with your work environment will require a change of habits, which may feel strange and uncomfortable in the beginning. After a few weeks of conditioning, though, your new habits will feel like second nature, and you'll be free to enjoy the benefits of having good work posture.

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