If we are hunched over a keyboard all day while looking down at a monitor and with our shoulders shrugged continuously, we could be giving our back plenty of damage and endangering our precious spine. Sitting all day also has us slumping and our metabolism slowed down significantly. What can we do to ensure a healthy posture?
We should give our workdesk and chair an audit.
We have to make sure our desk chair is at a proper height against our work table. A chair set at a proper height ensures that we can type on our keyboard without scrunching our shoulders up. Our shoulders should stay relaxed and pulled back, with us sitting tall and our forearms parallel to the floor or lower, so we won’t need to reach up to the keyboard or to shrug our shoulders. I am lucky to have picked a great office chair. It has an adjustable height that allows me to set my feet flat and comfortable on the floor. The chair also has a solid cushion on it for me to sit on. It allows my lower back to rest against an effective lumbar support and even lets me tilt its back for a very slight recline. This good desk chair has helped improve my productivity.
We should take a look at our monitor and computer and what they could be doing to ruin our posture.
If you’re like me, you work with either a laptop and spend most of the day hunched over a small keyboard or a trackpad, or a desktop computer that has the monitor at an insufficient height that makes you tilt your head down to look at the screen. We need to adjust the height of the monitor in such a way that allows us to look straight ahead without the need to adjust the angle of our neck just to look at the screen. Adjusting the height of my monitor has not only raised my viewing angle but also has made my neck, shoulders, back and spine loving me more. I keep my monitor about two to three inches above eye level. Some equipment worth trying out are laptop stands, monitor stands, a wireless keyboard, and a gaming mouse.
We should avoid cradling the phone between our ear and shoulder.
Sure, multitasking is great but having the phone pinned between our shoulder and ear, though an instinctive maneuver, can wreak havoc on our neck. We can get a speakerphone or a good quality headset if we anticipate conversations to last more than 5 minutes.
We should get up from our chair once every hour and move.
I have noticed that when my muscles tire, I start slumping, slouching and assume other poor postures that put added pressure on my back and neck. To maintain a relaxed and well-supported posture, I often change my positions. I take a break from sitting every half hour or so for two minutes so I can walk, stand or stretch.